Exercise guide
Smith Machine Bent Over Row
The Smith Machine Bent-Over Row trains the middle back and lats while the biceps and shoulders assist. The fixed bar path removes some balance demand but still requires the torso to hold a strong hinged position.
Training context
Using Smith Rows in a Workout
This variation can provide focused rowing work when a free barbell is unavailable or when a predictable path is preferred. It still places a sustained demand on the hips and trunk.
Choose a torso angle that can remain unchanged throughout the set. A higher bar position or lighter load can reduce the need to round or overextend the back.
Technique overview
Hold the hinge while the elbows pull
Unlock the bar from a stable hip-hinge position with the arms extended. Pull the bar toward the lower ribs or upper abdomen while keeping the torso and knees quiet. Pause briefly, lower to full arm extension, and rack the bar without standing up until the hooks are secure.
Treat this as an overview and use a range, pace, and setup you can control.