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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