Smith Bent Over Row

upper backbacksmith machine

Matutunan kung paano gawin ang Smith Bent Over Row nang may tamang form at technique. Ang smith machine exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Smith Bent Over Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Smith Bent Over Row

Sundin ang mga hakbang na ito para maisagawa ang Smith Bent Over Row nang may tamang form:

  1. 1I-set up ang smith machine na ang bar ay nasa taas ng balakang.
  2. 2Tumayo na nakaharap sa bar, lapad ng balikat ang pagitan ng mga paa.
  3. 3Bahagyang baluktuin ang mga tuhod at yumuko sa balakang, pinapanatiling tuwid ang likod.
  4. 4Hawakan ang bar gamit ang overhand grip, kaunti pang mas malawak kaysa lapad ng balikat ang pagitan ng mga kamay.
  5. 5Hilahin ang bar patungo sa ibabang dibdib, pinipiga ang mga shoulder blade.
  6. 6Sandali lang na tigilan sa itaas, pagkatapos ay dahan-dahang ibaba ang bar sa simula.
  7. 7Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Smith Bent Over Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
smith machine
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–4 days
Weekly Frequency
2–3 sessions per week
Why
Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Smith Bent Over Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Smith Bent Over Row?

Ang Smith Bent Over Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Smith Bent Over Row?

Ang Smith Bent Over Row ay nangangailangan ng smith machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Smith Bent Over Row nang may tamang form?

Simulan sa pamamagitan ng I-set up ang smith machine na ang bar ay nasa taas ng balakang. Tumayo na nakaharap sa bar, lapad ng balikat ang pagitan ng mga paa. Bahagyang baluktuin ang mga tuhod at yumuko sa balakang, pinapanatiling tuwid ang likod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Smith Bent Over Row?

For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

What are the best sets and reps for the Smith Bent Over Row?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Smith Bent Over Row best for?

The Smith Bent Over Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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