Smith Machine Row
The Smith machine row uses the fixed bar path to help beginners learn the rowing pattern without worrying about balance. It targets the mid-back and lats with a predictable, controlled movement.
How to Perform
Set the bar to knee height, grab it with an overhand grip slightly wider than shoulder width.
Hinge forward to roughly 45 degrees with a flat back and soft knees.
Pull the bar to your lower chest, driving your elbows past your torso.
Squeeze your shoulder blades together at the top, then lower the bar with control.
Common Mistakes to Avoid
Standing too upright, which reduces the range of motion and lat stretch.
Jerking the bar up with hip extension rather than pulling with the back muscles.
Gripping too wide, which limits range of motion and overloads the rear delts.
Muscle Activation
Variations
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