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Upper back · Smith machine · Intermediate

How to do Smith Bent Over Row

The smith bent over row is a compound exercise performed using a smith machine. It targets the upper back and also works the biceps and forearms. The exercise involves hinging at the hips, maintaining a straight back, and pulling the bar towards the lower chest.

Smith Bent Over Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Smith machine
Level
Intermediate
Category
Back

How to do Smith Bent Over Row, step by step

  1. Set up the smith machine with the bar at hip height.
  2. Stand facing the bar with your feet shoulder-width apart.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Smith Bent Over Row works your upper back as the main mover, with help from your biceps and forearms.

Track Smith Bent Over Row in SPLYT

Smith Bent Over Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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