Demo & instructions
Smith Machine Row
Also known as: Smith Bent-Over Row, Guided Bar Row
Instructions
A bent-over row on a bar that slides along fixed rails. Because the bar cannot drift, you can put your attention on holding the hinge and squeezing your back on every rep.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–15 reps
Setup
- 1Set the bar at about knee height and load it.
- 2Stand close to the bar with feet hip-width apart and grip it just outside your legs.
- 3Unhook the bar, soften your knees, and hinge forward until your torso is well below upright with a flat back.
Execution
- 1Brace your trunk and pull the bar toward your lower ribs, leading with your elbows.
- 2Squeeze your shoulder blades together briefly at the top.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
