Smith Narrow Row

upper backbacksmith machine

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

Smith Narrow Row exercise demonstration showing proper form

How to Do the Smith Narrow Row

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

  1. 1Adjust the seat height and position yourself on the machine with your feet flat on the floor.
  2. 2Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
  3. 3Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
  4. 4Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. 5Repeat for the desired number of repetitions.

Smith Narrow Row Muscles Worked

Primary

upper back

Secondary

bicepsrear deltoids

Exercise Details

Equipment
smith machine
Body Part
back
Category
Extended

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