How to do the Smith Bent Over Row
Smith Bent Over Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Smith Bent Over Row demonstration · © GymiaFit
Smith Bent Over Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Smith Bent Over Row step by step
- 1Set up the smith machine with the bar at hip height.
- 2Stand facing the bar with your feet shoulder-width apart.
- 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 4Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 5Pull the bar towards your lower chest, squeezing your shoulder blades together.
- 6Pause for a moment at the top, then slowly lower the bar back down to the starting position.
- 7Repeat for the desired number of repetitions.
Smith Bent Over Row — questions
What muscles does the Smith Bent Over Row work?
The Smith Bent Over Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Smith Bent Over Row?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Bent Over Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Bent Over Row?
Smith Narrow Row, Smith One Arm Row, Smith Reverse Grip Bent Over Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Bent Over Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.