Middle BackBeginner

Smith Machine Bent Over Row

Strength movement using Machine.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Middle BackSupporting Biceps, Lats, Shoulders

Movement instructions

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.

Technique guidance

Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Adjust the seat, pads, and range stops to fit before adding resistance, and keep hands clear of moving parts.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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