How to do a Smith Machine Bent Over Row

Authored by Fitbod

About Smith Machine Bent Over Row

Sets Logged
789,432
Popularity Rank
192nd
Difficulty
Beginner
Back Strength
91 mSCORE 14th
Equipment Required
  • Photo of Smith Machine
    Smith Machine
Primary Muscles
Secondary Muscles

Instructions: How To

This exercise is a Smith Machine variation on Bent Over Row. Like the standard version, this is a compound exercise that primarily targets the back. Using a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This is a great variation to learn and improve your Bent Over Row.

  1. Stand upright with your feet shoulder-width apart and slightly angled out with the smith machine bar positioned to knee height.
  2. Brace your core to keep your spine neutral before hinging your hips backward and flexing your knees to allow your extended arms to reach the bar.
  3. Grab ahold the bar with your palms facing towards your body.
  4. Unhook the bar and flex your elbows past your sides 45 degrees from your torso to touch the bar to just above the belly button.
  5. Lower the bar back to knee height and repeat for allotted repetitions.

Common Mistakes

  • Overusing the Smith Machine

    Smith Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

  • Back Flat

    Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

Enter your stats to calculate your Reps & Weight