The smith reverse grip bent over row is a compound exercise targeting the upper back, performed using a smith machine. It involves pulling a bar with an underhand grip while bent over, focusing on the upper back, bicep, and forearms.
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 underhand grip, hands 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
•Use an underhand shoulder-width grip to maximize lat and biceps engagement while keeping stress off the wrists.
•Pull the bar toward your belly button rather than your chest to follow the natural path of lat contraction.
•Keep your torso angle consistent at roughly 45 degrees and resist the urge to stand up during heavy pulls.
Common Mistakes
•Gripping too wide with a reverse grip, which strains the wrists and reduces pulling efficiency.
•Straightening the torso to nearly upright during the pull, which turns the row into a shrug.
•Yanking the bar up with arm strength instead of initiating the movement with scapular retraction.