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
Set up the smith machine with the bar at hip height.
2
Stand facing the bar with your feet shoulder-width apart.
3
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
4
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
5
Pull the bar towards your lower chest, squeezing your shoulder blades together.
6
Pause for a moment at the top, then slowly lower the bar back down to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Position your feet slightly behind the bar so it naturally travels along your thighs toward your lower chest.
•Keep your torso at about a 45-degree angle and maintain this position strictly throughout the set.
•Drive your elbows back past your ribcage at the top of each rep for a full upper back contraction.
Common Mistakes
•Standing too far in front of or behind the bar, creating an awkward pulling angle that does not match natural row mechanics.
•Using the fixed bar path as an excuse to load too much weight and cheat with excessive body English.
•Rounding the upper back and letting the shoulders cave forward at the bottom of each rep.