Smith Machine Bent-Over Row
The Smith machine bent-over row provides a guided bar path that lets you focus purely on pulling power without balance concerns. It is excellent for beginners learning the row pattern or lifters training to failure safely.
How to Perform
Stand inside the Smith machine with feet hip-width apart, hinge forward to 45 degrees.
Grab the bar with an overhand grip slightly wider than shoulder width.
Row the bar to your lower chest, pulling your elbows back past your body.
Lower the bar with control until arms are fully extended and you feel a lat stretch.
Keep your core braced and lower back flat throughout every rep.
Common Mistakes to Avoid
Standing too upright, which reduces the range of motion and lat engagement.
Letting the lower back round under fatigue, creating injury risk.
Using too narrow a grip, which limits how far back the elbows can travel.
Muscle Activation
Variations
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