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Smith Machine Close-Grip Row

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

MediumRear shouldersTrapezius

About this exercise

The Smith Machine Narrow Row is a bent-over row performed with a close, narrow grip on the Smith machine bar. The narrow hand position emphasizes the inner back muscles and rhomboids, while the fixed bar path allows focus on pulling mechanics and muscle contraction.

How to Perform

  • Set the Smith machine bar to about mid-shin height and stand facing it
  • Grip the bar with a narrow, overhand grip (hands close together, roughly 20–30 cm apart)
  • Hinge at the hips until your torso is roughly parallel to the floor and brace your core
  • 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 shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest

About the Smith Machine Close-Grip Row

The Smith Machine Close-Grip 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.

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