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Upper back · Smith machine · Beginner

How to do Smith Narrow Row

The smith narrow row is a machine-based rowing exercise targeting the upper back, performed with a narrow grip to emphasize the upper back muscles and rear deltoids. It is performed on a Smith machine, which provides guided movement for added stability.

Smith Narrow Row demonstration
Primary muscle
Upper back
Also works
Biceps and Rear deltoids
Equipment
Smith machine
Level
Beginner
Category
Back

How to do Smith Narrow Row, step by step

  1. Adjust the seat height and position yourself on the machine with your feet flat on the floor.
  2. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
  3. Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
  4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Smith Narrow Row works your upper back as the main mover, with help from your biceps and rear deltoids.

Track Smith Narrow Row in SPLYT

Smith Narrow 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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