Smith Bent Over Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Smith machine
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Pectoralis Major Sternal Head, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Infraspinatus, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Smith Machine Bent Over Row
How to: Smith Bent Over Row
- Stand in front of the Smith machine with your feet shoulder-width apart.
- Grip the bar with an overhand grip, slightly wider than shoulder-width.
- Bend your knees slightly and hinge at the hips, leaning forward with a flat back.
- Pull the bar towards your abdomen, squeezing your shoulder blades together.
- Lower the bar back down with control, maintaining a flat back.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight and sacrificing form.
- Not keeping the shoulders back.
- Failing to engage the core during the movement.
Modifications
- Perform the exercise seated if you have back issues.
- Use resistance bands instead of weights for a lower intensity.
Tips
- Keep your back straight and engage your core throughout the movement.
- Avoid rounding your shoulders to prevent injury.
- Start with a lighter weight to focus on form before increasing resistance.
Smith Bent Over Row Alternatives
Tags
back
strength
latissimus dorsi
exercise
rowing
smith machine