Smith Machine Bent Over Row

How to do the Smith Machine Bent Over Row

1. Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
2. 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.
3. 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.
4. 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.
5. Slowly lower the weight again to the starting position as you inhale.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats, shoulders
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bent Over Two-Dumbbell Row Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Inverted Row Bodyweight Bent Over Two-Dumbbell Row With Palms In Dumbbell Alternating Renegade Row Kettlebell

Harder than the Smith Machine Bent Over Row

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Smith Machine Bent Over Row with

Opposing chest work — alternate sets without extra rest.

Decline Smith Press chest Leverage Chest Press chest Leverage Decline Chest Press chest Leverage Incline Chest Press chest

Common questions

What muscles does the Smith Machine Bent Over Row work?

The Smith Machine Bent Over Row primarily works the mid back, with the biceps, lats, and shoulders as secondary movers. Bent Over Barbell Row, Bent Over Two-Dumbbell Row, and Dumbbell Incline Row train the same muscle, across 8 equipment types.

What equipment do you need for the Smith Machine Bent Over Row?

A Machine. Without a machine, Bent Over Two-Dumbbell Row, Dumbbell Incline Row, and One-Arm Dumbbell Row train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Smith Machine Bent Over Row suitable for beginners?

Yes, the Smith Machine Bent Over Row is rated beginner. One Arm Chin-Up, Mixed Grip Chin, and Alternating Renegade Row are the progressions from here.

Where should the Smith Machine Bent Over Row go in a workout?

Early — the Smith Machine Bent Over Row is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Decline Smith Press and Leverage Chest Press later.

Similar exercises

Bent Over Barbell Row Barbell Bent Over Two-Dumbbell Row Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Reverse Grip Bent-Over Rows Barbell Seated Cable Rows Cable Machine