Back / Beginner / Compound (multi-joint)

Smith Machine Bent Over Row

A Smith machine exercise for the upper back, with the biceps, lats and rear delts assisting.

At a glance

Loads the lower back. Use a load you can control and skip it if it causes pain.

Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
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.
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.
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.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

✗ Rounding the lower back while bent over.
Why it hurts: Holding a hinge with a flexed spine under load strains the lower back, especially as you tire.
✓ Instead: Hinge with a neutral spine and braced core. If you cannot hold it, switch to a chest-supported row.
✗ Standing up and jerking the weight.
Why it hurts: The torso swings on every rep and the lower back takes repeated jolts.
✓ Instead: Keep the torso angle fixed and choose a load you can row without body English.