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.
5
Repeat for the desired number of repetitions.
Pro Tips
•Pull the handles toward your lower sternum area and squeeze your shoulder blades together at peak contraction.
•Keep your chest up and maintain a neutral spine throughout the movement.
•Use a 2-second squeeze at the top of each rep to maximize mid-back engagement.
Common Mistakes
•Rounding the upper back and losing the chest-up position during the pull.
•Using too much weight and relying on momentum instead of controlled rowing.
•Pulling with the biceps instead of initiating the movement with the back muscles.