Smith Machine · Middle Back
Smith Machine Bent Over Row is the smith machine exercise for the middle back in the GymStreak library: a compound movement, all intermediate level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The main middle-back muscles are the rhomboids and the middle fibres of the trapezius. They pull the shoulder blades together (retraction). The lats, rear delts and biceps assist in every row, and the lower back works to hold your torso still during bent-over variations.
02
On a Smith machine, set the safety stops first, then adjust your body position so the fixed bar path feels natural. You can re-rack by twisting the bar at any height if a rep goes wrong. A Smith machine is a barbell fixed on vertical rails. It removes the need to balance the bar, so you can focus on pushing hard and rack the weight at any point.
03
Use one free-weight row and one supported row, such as a seated cable row. One-arm dumbbell rows are a good choice if one side is weaker, and inverted rows are the bodyweight option.
Free GymStreak calculators that go with middle back training.
Guides from the GymStreak blog on this topic.
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