Smith Machine Bent-Over Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Smith Machine Bent-Over Row

Step by step instructions, muscle activation and variants for the Smith Machine Bent-Over Row.

MediumRear shoulders

About this exercise

The Smith Machine Bent-Over Row is a horizontal pulling exercise performed in a hip-hinge position using the guided bar path of the Smith machine. It develops the lats, mid-back, and biceps while the fixed track reduces the demand on balance and allows heavier loading.

How to Perform

  • Set the Smith machine bar to about mid-shin height and stand facing it with feet shoulder-width apart
  • Hinge at the hips until your torso is roughly parallel to the floor and grip the bar slightly wider than shoulder-width
  • Brace your core and keep a neutral spine throughout the movement
  • Pull the bar toward your lower abdomen by driving your elbows back and squeezing your shoulder blades together
  • Hold the contraction briefly at the top
  • Lower the bar under control back to the starting position
  • Repeat for the desired number of reps

Muscle Activation

Primary
Rear shoulders
Secondary
BicepsSide shouldersOuter forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Smith Machine Bent-Over Row

The Smith Machine Bent-Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Arm Circles

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back

Arm circles stretch

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius

Arm Up Rotator Stretch

Bodyweight · Easy
Rear shouldersSide shouldersFront shoulders