MusclistSmith Machine Row
Smith Machine Row mainly works the upper back, with help from the lats, biceps, and rear delts. A machine exercise for back.
- Body part
- Back
- Equipment
- Machine
- Main muscle
- Upper back
How to do it
A bent-over row using the Smith machine bar, which runs on fixed rails. The guided bar removes balance demands, so you can concentrate on pulling with the upper back while holding the hinge.
- Set the bar around knee height and hinge over it with a flat back.
- Grip slightly wider than shoulder width and brace your core.
- Pull the bar toward your lower ribs, keeping your torso angle steady.
- Lower the bar fully along the rails without rounding forward.
Muscles worked
Also called
- Smith Row
- Smith Bent Over Row
How to track it
Musclist logs Smith Machine Row as weight × reps. The weight starts from your last set, and the ± buttons step 2.5 kg (5 lb) at a time — the way this equipment usually goes up — though you can type any weight.