Hominin · exercise
Smith Machine Bent Over Row
Smith Machine Bent Over Row is a beginner strength exercise using machine. It works the middle back, with help from the biceps, lats and shoulders.
beginnermachinepull movementcompoundstrength
- Main muscles
- middle back
- Also works
- biceps, lats, shoulders
How to do it
- Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
- Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Leverage High Row · machine, beginner
- Lying T-Bar Row · machine, intermediate
- Bent Over Barbell Row · barbell, beginner
- Bent Over One-Arm Long Bar Row · barbell, beginner
- Bent Over Two-Dumbbell Row · dumbbell, beginner
- Bent Over Two-Dumbbell Row With Palms In · dumbbell, beginner
- Dumbbell Incline Row · dumbbell, beginner
- Incline Bench Pull · barbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).