Smart Workout Diary

Smith Machine Bent-Over Row

The Smith Machine Bent-Over Row is a barbell rowing exercise performed with the bar guided on fixed rails. It primarily trains the upper back and lats, while the biceps, forearms, and trunk help control the pull and bent-over position. It supports back strength and muscle development with a stable bar path.

Demonstration

Smith Machine Bent-Over Row — demonstration 1
Smith Machine Bent-Over Row — demonstration 2

Instructions

  1. Set the Smith bar around mid-shin height and load it evenly. Stand facing the bar with feet about hip-width apart.
  2. Grip the bar just outside your legs with an overhand grip. Unlock the bar, then step back only as needed to let the bar travel freely.
  3. Hinge at the hips until your torso is angled forward, keeping your knees softly bent, chest open, and spine neutral. Brace your core and let the bar hang close to your shins.
  4. Pull the bar toward your lower ribs or upper abdomen by driving your elbows back. Keep your shoulders down and squeeze your shoulder blades together without jerking your torso.
  5. Pause briefly, then lower the bar under control until your arms are straight and your shoulders remain stable.
  6. Complete the set with the same torso position, then guide the bar onto its hooks before releasing your grip. Stop if you cannot maintain a neutral back position.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Use a manageable load that lets you hold the same hip-hinged position from the first repetition to the last.
  2. Keep the bar close to your body; letting it drift forward increases the demand on your lower back.
  3. Exhale as you pull and inhale as you lower, while keeping your abdomen braced throughout the repetition.
  4. Avoid turning the movement into a standing shrug or using momentum to move the bar.
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