Smith Machine Bent Over Row

The Smith Machine Bent Over Row is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnermachinepullcompound
Smith Machine Bent Over Row - starting position

Starting position

Smith Machine Bent Over Row - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Lats Shoulders

The middle back handles the primary load during this movement. The biceps and lats and shoulders assist as stabilizers throughout the range of motion.

How to Smith Machine Bent Over Row

  1. 1

    Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.

  2. 2

    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.

  3. 3

    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.

  4. 4

    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.

  5. 5

    Slowly lower the weight again to the starting position as you inhale.

  6. 6

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

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Bent Over Two-Arm Long Bar Row - starting position

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Bent Over Two-Dumbbell Row - starting position

Bent Over Two-Dumbbell Row

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Frequently Asked Questions

What muscles does the Smith Machine Bent Over Row work?

The Smith Machine Bent Over Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, Shoulders, which assist during the movement.

Is the Smith Machine Bent Over Row good for beginners?

Yes, the Smith Machine Bent Over Row is suitable for beginners. Start with light weight to master the 6-step form before adding load.

What equipment do I need for the Smith Machine Bent Over Row?

You need machine to perform the Smith Machine Bent Over Row. Most commercial gyms will have this available.

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