Smith Machine Bent Over Row

A sturdy row for building a broad, strong back with the help of a fixed bar path. This bear likes it for loading the lats, upper back, rear shoulders, and biceps while letting you focus on a solid hinge and steady pull.

Instructions

1. Set the bar around mid-thigh height.
2. Grip the bar just outside shoulder width.
3. Step under the bar and hinge forward with soft knees.
4. Brace your core and let your arms hang straight.
5. Pull the bar toward your lower ribs.
6. Lower the bar with control until your arms straighten.

Benefits

• Builds a stronger back for pulling tasks
• Helps improve posture under load
• Adds thickness through the upper back
• Strengthens grip and arm pulling power

Key Points

• Keep your back flat
• Pull your elbows behind you
• Hold a steady torso angle
• Keep the bar close
• Brace your core throughout

Common Mistakes

• Rounding the back
• Standing too upright
• Jerking the bar upward
• Letting elbows flare too wide
• Bouncing the weight