# Smith Bent Over Row - Forge Exercise Library

## Quick Answer

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.

**Details:**
- **Body Part:** Back
- **Equipment:** Smith Machine
- **Target Muscle:** Upper Back
- **Secondary Muscles:** Biceps, Forearms
- **Difficulty:** Intermediate
- **Category:** Strength

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## How to Perform Smith Bent Over Row

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.

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## Browse Related Exercises

- **[More Back Exercises](https://forgetrainer.ai/exercises/back)**
- **[More Smith Machine Exercises](https://forgetrainer.ai/exercises/equipment/smith-machine)**
- **[More Upper Back Exercises](https://forgetrainer.ai/exercises/muscle/upper-back)**

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