Smith-Machine Bent-Over Row
Build a stronger back! The Smith-Machine Bent-Over Row targets your lats and upper back with controlled, supported movements.
The Smith-Machine Bent-Over Row is a compound exercise that mainly works the back, with help from the biceps and traps. You'll need: smith machine.
Required Equipment
Smith-Machine Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
Smith-Machine Bent-Over Row Variations and Alternatives
How to do the Smith-Machine Bent-Over Row
Stand facing the Smith machine with your feet shoulder-width apart, knees slightly bent.
Bend at your hips and knees to grab the Smith machine bar with both hands, using an overhand grip slightly narrower than shoulder-width.
Keep your back straight and your head in a neutral position.
Pull the bar towards your lower abdomen by retracting your shoulder blades and bending your elbows.
Squeeze your back muscles at the top of the movement for a moment.
Slowly lower the bar to the starting position, extending your arms and feeling a stretch in your lats.
Repeat for the desired number of repetitions and sets.
Ensure that the movement is controlled throughout the exercise to maximize the engagement of the targeted muscle groups and avoid momentum taking over. Adjust the weight to suit your fitness level and strength goals.
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Smith-Machine Bent-Over Row FAQs
What muscles does the Smith-Machine Bent-Over Row work?
The Smith-Machine Bent-Over Row mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Smith-Machine Bent-Over Row?
Smith machine.
Is the Smith-Machine 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 Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Smith-Machine Bent-Over Row variations and alternatives?
Similar exercises include the Smith-Machine Back Shrug, Smith-Machine High Pull, Smith-Machine Pronated-Grip Bent-Over Row and Smith-Machine Inverted Row.
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