Smith Machine Bent Over Row
How to do the Smith Machine Bent Over Row
- 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.
How to program the Smith Machine Bent Over Row
Sets and reps
As a compound movement, the Smith Machine Bent Over Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Smith Machine Bent Over Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Smith Machine Bent Over Row work?
The Smith Machine Bent Over Row primarily targets the Middle Back. It also recruits the Biceps, Lats, Shoulders as supporting muscles.
What equipment do I need for the Smith Machine Bent Over Row?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Smith Machine Bent Over Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
