Smith-Machine Pronated-Grip Bent-Over Row
Strengthen your back with Smith-Machine Pronated-Grip Bent-Over Rows. A stable way to build muscle and improve your row form!
The Smith-Machine Pronated-Grip Bent-Over Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: smith machine and weight plates.
Required Equipment
Smith-Machine Pronated-Grip Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Smith-Machine Pronated-Grip Bent-Over Row Variations and Alternatives
How to do the Smith-Machine Pronated-Grip Bent-Over Row
Adjust the Smith machine bar to the proper height, usually near the middle of your thigh when you're standing.
Load the desired weight plates onto the Smith machine bar.
Stand with your feet shoulder-width apart, facing the bar.
Bend your knees slightly and hinge at the hips until your torso is nearly parallel to the floor.
Grasp the bar using a pronated (overhand) grip, hands slightly wider than shoulder-width.
Unlock the bar from the safety catches and let it hang with your arms fully extended. This is your starting position.
Keeping your back flat and core engaged, pull the bar towards your lower chest or upper abdomen by driving your elbows up and back, squeezing your shoulder blades together at the top of the movement.
Slowly lower the bar back to the starting position, fully extending your arms.
Perform the desired number of repetitions and sets.
Safety Tips: Keep your head in a neutral position, in line with your spine. Avoid rounding your back during the exercise. Do not use excessive momentum; focus on a controlled movement. Ensure the weight is manageable to maintain proper form throughout the exercise.
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Smith-Machine Pronated-Grip Bent-Over Row FAQs
What muscles does the Smith-Machine Pronated-Grip Bent-Over Row work?
The Smith-Machine Pronated-Grip Bent-Over Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Smith-Machine Pronated-Grip Bent-Over Row?
Smith machine and weight plates.
Is the Smith-Machine Pronated-Grip Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Pronated-Grip Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Smith-Machine Pronated-Grip Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Wide-Grip Bent-Over Row, Barbell Lying Close-Grip Underhand Rack Row, Barbell Bent-Over Paused Row and Barbell Supinated Pendlay Row.
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