How to do the Smith Narrow Row
Smith Narrow 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 Rear Deltoids.
Smith Narrow Row demonstration · © GymiaFit
Smith Narrow Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Rear Deltoids
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Smith Narrow Row step by step
- 1Adjust the seat height and position yourself on the machine with your feet flat on the floor.
- 2Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
- 3Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
- 4Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- 5Repeat for the desired number of repetitions.
Smith Narrow Row — questions
What muscles does the Smith Narrow Row work?
The Smith Narrow Row primarily targets the Upper Back. It also recruits the Biceps, Rear Deltoids as secondary movers.
What equipment do I need for the Smith Narrow 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 Narrow 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 Narrow Row?
Smith Bent Over 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 Narrow 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.