Smith Narrow Row

upper backbacksmith machine

Matutunan kung paano gawin ang Smith Narrow 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, Rear Deltoids.

Smith Narrow Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Smith Narrow Row

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

  1. 1Ayusin ang taas ng upuan at iposisyon ang sarili sa makina na may patag na mga paa sa sahig.
  2. 2Hawakan ang mga handle nang may overhand grip, bahagyang mas makitid kaysa sa pagitan ng balikat.
  3. 3Panatilihing tuwid ang likod at nakataas ang dibdib habang hinihila ang mga handle patungo sa katawan, sini-squeeze ang mga shoulder blade nang magkasama.
  4. 4Huminto saglit sa pinakamataas na punto ng galaw, pagkatapos ay dahan-dahang bitawan ang mga handle pabalik sa simulating posisyon.
  5. 5Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Smith Narrow Row

Primary

upper back

Secondary

bicepsrear deltoids

Exercise Details

Equipment
smith machine
Body Part
back
Category
Extended

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 Narrow 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 Narrow Row?

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

Anong equipment ang kailangan ko para sa Smith Narrow Row?

Ang Smith Narrow 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 Narrow Row nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang taas ng upuan at iposisyon ang sarili sa makina na may patag na mga paa sa sahig. Hawakan ang mga handle nang may overhand grip, bahagyang mas makitid kaysa sa pagitan ng balikat. Panatilihing tuwid ang likod at nakataas ang dibdib habang hinihila ang mga handle patungo sa katawan, sini-squeeze ang mga shoulder blade nang magkasama. 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 Narrow 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 Narrow 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 Narrow Row best for?

The Smith Narrow 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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