Smith Machine Bent Over Row
BeginnerMachineCompoundPullStrength
How to do it
- 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.
Muscles worked
Primary:Middle back
Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.
More middle back exercises
Alternating Kettlebell Row
Kettlebells · Isolation · Intermediate
Alternating Renegade Row
Kettlebells · Compound · Expert
Bent Over Barbell Row
Barbell · Compound · Beginner
Bent Over One-Arm Long Bar Row
Barbell · Compound · Beginner
Bent Over Two-Arm Long Bar Row
Barbell · Compound · Intermediate
Bent Over Two-Dumbbell Row
Dumbbell · Compound · Beginner
This is one card in your program builder
Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.