Smith Reverse Grip Bent Over Row Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Smith machine
- Body Part
- Back
- Primary Muscle
- Back
- Secondary Muscles
- Biceps Brachii, Pectoralis Major Sternal Head, Deltoid Posterior, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- Reverse Grip Smith Row
How to: Smith Reverse Grip Bent Over Row
- Stand with your feet shoulder-width apart in front of the Smith machine.
- Position the bar at thigh level and grip it with a reverse grip (palms facing you).
- Hinge at the hips and lean forward, keeping your back straight and core engaged.
- Pull the bar towards your lower chest while keeping your elbows close to your body.
- Pause briefly at the top of the movement, then lower the bar back down slowly.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using excessive momentum to lift the weight.
- Not keeping the elbows tucked in near the body.
- Not engaging the core during the lift.
Modifications
- Perform the exercise with lighter weights.
- Use a seated row machine instead to reduce strain on the back.
Tips
- Keep your back straight and avoid rounding.
- Control the movement of the barbell both on the way up and down.
- Engage your core throughout the exercise for stability.
Smith Reverse Grip Bent Over Row Alternatives
Tags
strength
back
row
smith machine
upper body
biceps