Smith Bent Over Narrow Pronated Grip Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Smith machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Infraspinatus, Brachioradialis, Teres Major, Teres Minor, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Smith Machine Bent Over Row
How to: Smith Bent Over Narrow Pronated Grip Row
- Set the Smith machine bar to knee height and load the desired weight.
- Stand with your feet shoulder-width apart and bend forward at the hips.
- Grip the bar with a narrow, pronated grip.
- Pull the bar towards your waist, squeezing your shoulder blades together.
- Lower the bar back down with control, fully extending your arms.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back when pulling the weight up.
- Using too much weight, causing form to deteriorate.
- Not fully extending the arms at the bottom of the movement.
Modifications
- Use a lighter weight for better control.
- Perform the exercise seated if standing is difficult.
Tips
- Keep your back straight and avoid rounding your shoulders.
- Engage your core for better stability during the movement.
- Focus on a controlled motion and avoid using momentum.
Smith Bent Over Narrow Pronated Grip Row Alternatives
Tags
rows
back strength
Smith machine
upper body
strength training
muscle building