The smith narrow row is a machine-based rowing exercise targeting the upper back, performed with a narrow grip to emphasize the upper back muscles and rear deltoids. It is performed on a Smith machine, which provides guided movement for added stability.
Also Works
BicepsRear Deltoids
How to Perform
1
Adjust the seat height and position yourself on the machine with your feet flat on the floor.
2
Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
3
Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
4
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.