Target Muscle

    Upper Back

    Equipment

    Smith Machine

    Difficulty

    Intermediate

    Category

    Strength

    BackSmith Machine

    Smith Bent Over Row

    The smith bent over row is a compound exercise performed using a smith machine. It targets the upper back and also works the bicep and forearms. The exercise involves hinging at the hips, maintaining a straight back, and pulling the bar towards the lower chest.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Set up the smith machine with the bar at hip height.

    2. 2

      Stand facing the bar with your feet shoulder-width apart.

    3. 3

      Bend your knees slightly and hinge forward at the hips, keeping your back straight.

    4. 4

      Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.

    5. 5

      Pull the bar towards your lower chest, squeezing your shoulder blades together.

    6. 6

      Pause for a moment at the top, then slowly lower the bar back down to the starting position.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

    Master The Smith Bent Over Row with Forge

    Get personalized coaching, form feedback, and workout plans featuring Smith Bent Over Row and other exercises tailored to your goals.

    Join the Waitlist