Smith Bent Over Row

The Smith Machine Bent-Over Row with pronated grip is performed with a guided bar while maintaining a forward-leaning torso. It primarily targets the latissimus dorsi and middle trapezius. The Smith machine adds stability, allowing better focus on controlled contraction and muscle engagement.

Primary Equipment

Smith machine

Key Benefits

Builds back thickness and width.
Provides added stability compared to free weights.
Enhances focus on lat contraction.
Complements movements like Barbell Bent-Over Rows.

Target Muscle

Primary

Back

Secondary

Biceps

Trapezius

Instructions

Position yourself in the middle of the equipment, with your feet aligned with your hips.
Grasp the bar with your hands aligned with your shoulders and palms facing backwards.
Lean your torso forward keeping the bar in the same direction.
Pull the bar upwards until it approaches your abdomen.
Return in a controlled manner, I want nothing but the translation result in the return.

Tips

Avoid rocking your body back and forth.
Keep your abdomen and glutes contracted.
Avoid impulses and sudden movements, I want nothing but the translation result in return.

Restrictions

Individuals with lower back pain must maintain a neutral spine and avoid excessive forward lean. Those with disc issues should perform under supervision. People with shoulder discomfort must avoid over-pulling. Beginners should use lighter loads to master posture and alignment first.

Common Mistakes to Avoid