VideoSmith Machine Bent Over Row
Learn how to do smith machine bent over row with a clear setup, controlled movement, and a technique you can repeat.
How to do smith machine bent over row
- Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
- 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.
- 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.
- 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.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Smith Machine Bent Over Row: muscles worked
Primary focus: back. Supporting muscles: Biceps, Shoulders.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do smith machine bent over row?
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees. 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. 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.
What muscles does smith machine bent over row work?
Smith Machine Bent Over Row primarily trains the back, with the biceps and shoulders contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for smith machine bent over row?
Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.
What can I do instead of smith machine bent over row?
Related options include Bent Over Barbell Row, Bent Over Two-Dumbbell Row, Leverage Iso Row. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related back exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing smith machine bent over row and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise