LiftSets / Exercises / Smith Machine Bent Over Row

Smith Machine Bent Over Row

Works the middle back. Helped by the biceps, lats and shoulders.

What to think about

• Flat back, hips stay still.
• Pull the elbow to the hip.
• Push the other bell into the floor.

How to do it

1. Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
3. Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
4. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
5. Slowly lower the weight again to the starting position as you inhale.
6. Repeat for the recommended amount of repetitions.

Other exercises for the middle back

• Alternating Kettlebell Row
• Bent Over Barbell Row
• Bent Over One-Arm Long Bar Row
• Bent Over Two-Arm Long Bar Row
• Bent Over Two-Dumbbell Row
• Bent Over Two-Dumbbell Row with Palms In
• Dumbbell Incline Row
• Gorilla Row

Track it in LiftSets

Log Smith Machine Bent Over Row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store