BackMachineBeginner

Smith Machine Bent Over Row

Set the bar just below knee height, bend the knees slightly and hinge until the torso is nearly parallel to the floor with a flat back. Keep the torso still and the elbows close as you row.

Difficulty: Beginner
Type: Strength
Mechanic: Compound
Force direction: Pull
Muscles: 7

Form sequence

01 · setup
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
02 · hinge
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.
03 · start
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.
04 · row · Key step
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.
05 · lower
Slowly lower the weight again to the starting position as you inhale.
06 · repeat
Repeat for the recommended amount of repetitions.