Smith Bent Over Narrow Supinated Grip Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Smith machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Infraspinatus, Trapezius, Teres Major, Brachioradialis, Pectoralis Major Sternal Head, Teres Minor, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bent Over Row with Supinated Grip
How to: Smith Bent Over Narrow Supinated Grip Row
- Set the Smith machine bar at a height just above your knees.
- Stand with your feet shoulder-width apart and grasp the bar with a narrow supinated grip.
- Bend your knees slightly and hinge at your hips, lowering your torso until it's nearly parallel to the floor.
- Keep your back straight and allow the bar to hang at arm's length in front of you.
- Pull the bar towards your lower ribcage, squeezing your shoulder blades together at the top.
- Lower the bar back to the starting position with control and repeat.
Common Mistakes
- Using excessive momentum to lift the weight.
- Neglecting to keep the core engaged.
- Leaning too far forward, which can strain the back.
Modifications
- Perform the exercise seated to reduce strain on the lower back.
- Use a lighter weight to improve form and reduce injury risk.
Tips
- Keep your back straight and avoid rounding your shoulders.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Ensure your grip is firm to maintain control of the bar.
Smith Bent Over Narrow Supinated Grip Row Alternatives
Tags
back
strength
latissimus dorsi
muscle building
row
smith machine