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Smith Machine Bent Over Row

A beginner strength exercise for the upper back, done with a machine.

Smith Machine Bent Over Row: starting positionSmith Machine Bent Over Row: finishing position
Main muscles
Upper back
Also works
Biceps, Lats and Shoulders
Equipment
Machine
Level
Beginner
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Smith Machine Bent Over Row

Questions

What muscles does the Smith Machine Bent Over Row work?

Mainly the upper back, with the biceps, lats and shoulders helping.

Is the Smith Machine Bent Over Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Smith Machine Bent Over Row?

Good alternatives that train the upper back: Leverage High Row, Smith Machine Upright Row, Calf-Machine Shoulder Shrug or Leverage Shrug.

How many sets and reps of the Smith Machine Bent Over Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).