Smith Machine Bent Over Row Video Guide

Exercise Profile

  • Strength
  • Machine
  • Compound
  • Pull
  • Beginner
  • Biceps, Lats, Shoulders
Click to Enlarge
Click to Enlarge
Upper Back Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up for the smith machine bent over row by lowering the bar on the smith all the way and adding the weight you want to use.
  2. Stand facing the bar and grip the bar with an overhand grip, with your hands wider than shoulder width apart.
  3. Stand straight up to take the weight off the machine.
  4. Straighten your back, bend at the knees slightly, and slowly let the weight down until it's just below your knees. This is the start position.
  5. Keeping your body fixed, pull the weight up until it almost hits your body.
  6. Pause, and then slowly lower the bar back to the starting position.
  7. Repeat for desired reps.

Exercise Tips:

  1. You must keen your back straight when doing all bent over back exercises! Do not let your back arch. Keeping the head up and eyes looking forwards will help you with this.
  2. Use a full range of motion on every rep.
  3. Keep your body still throughout the movement, only your arms should move.

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.


3 Comments+ Post Comment

No Profile Pic
Posted Tue, 01/27/2015 - 15:11

I really want to work on my back at the gym. However I know that I am not doing the exercises properly becuse I cannot manage to make my back straight . I have the same problem with deadlifts. Not having a mirror where this exercise is makes it even more difficult. Can you give me any tips to help with this?

No Profile Pic
Posted Sun, 11/24/2013 - 09:29

Yes Yuvi you can use T Bar or instead do Barbell Bent Over Row

No Profile Pic
Posted Mon, 09/02/2013 - 11:37

can i use instead of smith machine bent over...this machine is not in my gym...or any another exercise which can replace dat...?