Smith Bent Over Row

upper backbacksmith machine

Learn how to do the Smith Bent Over Row with proper form and technique. This smith machine exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.

Smith Bent Over Row exercise demonstration showing proper form

How to Do the Smith Bent Over Row

Follow these steps to perform the Smith Bent Over Row with correct form:

  1. 1Set up the smith machine with the bar at hip height.
  2. 2Stand facing the bar with your feet shoulder-width apart.
  3. 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. 4Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  5. 5Pull the bar towards your lower chest, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top, then slowly lower the bar back down to the starting position.
  7. 7Repeat for the desired number of repetitions.

Smith Bent Over Row Muscles Worked

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
smith machine
Body Part
back
Category
Main

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Frequently Asked Questions

What muscles does the Smith Bent Over Row work?

The Smith Bent Over Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.

What equipment do I need for the Smith Bent Over Row?

The Smith Bent Over Row requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith Bent Over Row with proper form?

Start by set up the smith machine with the bar at hip height.. Stand facing the bar with your feet shoulder-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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