Smith Machine Bent Over Row
Also called smith machine bent-over row, smith machine barbell row
Quick answer
The Smith machine bent-over row is a hinged rowing exercise where you lean forward with a flat back and pull the guided Smith bar from arm's length up to your lower ribs. It targets the middle back, with the lats, rear shoulders and lower back assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
Secondary
How to do Smith Machine Bent Over Row
- 1
Set the bar at about knee height, stand close to it with your feet hip to shoulder width apart, and grip it overhand at about shoulder width.
- 2
Unhook the bar, soften your knees and hinge at the hips with a flat back until your torso is at about 45 degrees or a little lower, arms hanging straight.
- 3
Keeping your torso still, pull the bar up toward your lower ribs or upper stomach, driving your elbows back.
- 4
Squeeze your shoulder blades together at the top for a second.
- 5
Lower the bar slowly until your arms are straight, keeping the same torso angle, and re-hook the bar when the set is done.
Form cues
- Set your feet so the bar meets your lower ribs or upper stomach.
- Hinge from the hips and keep your back flat, not rounded.
- Hold the same torso angle on every rep instead of standing up as you tire.
- Drive your elbows back toward your hips and squeeze your shoulder blades.
- Brace your abs before each pull.
Breathing: Take a breath and brace before each pull, breathe out as the bar reaches your torso, and breathe in as you lower it.
Common Smith Machine Bent Over Row mistakes
Torso rising higher with every rep
Pick a weight you can row while holding the same hinge angle for the whole set.
Rounding the lower back
Only hinge as far as you can keep a flat back, and brace your abs before each rep.
Feet in the wrong spot for the fixed bar path
Move your feet forward or back until the bar travels straight up to your lower ribs without hitting your thighs.
Jerking the bar up with the hips
Keep your hips still and let your back and arms do the pulling.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle growth | 3–4 | 6–12 | 1–2 min |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Smith Machine Bent Over Row variations and alternatives
Variations
- Barbell bent-over row
The free-bar version, which lets the bar path follow your body but needs more control.
- Reverse-grip bent-over row
An underhand grip tends to keep the elbows closer and bring in more lats and biceps.
- Smith machine inverted row
Hang under a fixed Smith bar and row your body up, with no load on the lower back.
Alternatives
- Seated Cable Rows
A seated row that takes the lower back out of the hinged position.
- One Arm Dumbbell Rows
Supported on a bench, it trains each side on its own.
- Dumbbell Incline Row
A chest-supported option if your lower back tires before your upper back.
- Lat Pulldown
A vertical pull that focuses more on the lats.
Smith Machine Bent Over Row FAQ
What muscles does the Smith machine row work?
The Smith machine row mainly works your middle back, including the rhomboids and middle trapezius that pull your shoulder blades together. Your lats, rear shoulders and biceps help pull the bar up, and your lower back, glutes and hamstrings work hard to hold the hinged position throughout the set.
Smith machine row vs barbell row: which is better?
The Smith machine guides the bar in a fixed vertical path and lets you rack it at any point, which some people find easier to learn and to set up. A free barbell row lets the bar follow a more natural slightly angled path and trains more balance and control. Both work the same muscles; choose the one you can do with a steady, flat-back position.
Is the Smith machine row bad for your lower back?
It loads your lower back because you hold a forward-leaning position, so start light and only hinge as far as you can keep a flat back. If your lower back tires before your upper back, a chest-supported or seated row may suit you better. If it causes pain rather than muscle effort, stop and get it checked by a qualified professional.
How far should I bend over for a Smith machine row?
Most people row with their torso somewhere between about 45 degrees and nearly parallel to the floor. A lower angle works the upper back through a longer range but asks more of your hamstrings and lower back. Choose the lowest angle you can hold steady with a flat back, and keep it the same for every rep.
Sources
Related calculators
Read more
Perfect Your Smith Machine Bent Over Row Form
Get detailed 3D demonstrations, track your progress, and receive personalized workout plans featuring this exercise.
