Smith Machine Bent Over Row
10 reps
Hinge forward, then row the bar to your belly by pulling your elbows back and down.
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Smith Machine Bent Over Row
A bent-over row performed on a Smith machine, mainly building the back. The bar's fixed vertical track adds stability and keeps the path consistent, making it a good place to learn proper rowing mechanics. Trade-off is a slightly restricted range compared to a free barbell.
How to do it
- 1
Set the Smith bar to knee height and stand with feet shoulder-width apart, toes turned slightly out.
- 2
Brace your core, then hinge your hips back and bend your knees so your arms reach the bar.
- 3
Grip the bar with your palms facing your body.
- 4
Unhook it and pull, bending your elbows out about 45 degrees from your torso until the bar reaches just above your navel.
- 5
Lower the bar back to knee height and repeat for your reps.