Smart Workout Diary

Smith Machine Bent-Over Row Reverse Grip

The Smith Machine Reverse-Grip Bent-Over Row is a barbell rowing exercise performed with an underhand grip while leaning forward from the hips. It primarily trains the lats and upper back, with substantial assistance from the biceps and rear shoulders. The guided bar path can help build pulling strength and back muscle control while reducing balance demands compared with a free barbell row.

Demonstration

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

Instructions

  1. Set the Smith bar around knee height and load it evenly. Stand close to the bar with feet about hip-width apart.
  2. Grip the bar underhand, hands about shoulder-width apart. Unlock it, soften your knees, and hinge at the hips until your torso is roughly 30–45 degrees above parallel.
  3. Keep your spine neutral, chest open, and arms extended. Pull the bar toward your lower ribs or upper abdomen by driving your elbows back.
  4. Briefly squeeze your back without shrugging, then lower the bar slowly until the arms are straight. Re-rack the bar securely after the set.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Hinge, do not squat: keep the hip position stable rather than turning the movement into a standing pull.
  2. Use a load that lets you avoid rounding the lower back or jerking the bar upward.
  3. Keep your wrists neutral and let the elbows travel close to the torso; stop if the underhand grip causes wrist or elbow discomfort.
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