Bent Over Row with Smith Machine

Bent Over Row with Smith Machine Basics

Primary muscles worked: Latissimus Dorsi, Rhomboids

Synergist Muscles: Biceps, Middle Trapezius, Lower Trapezius, Posterior Deltoid, Erector Spinae, Forearms

Mechanics: Compound

Equipment: Smith Machine

How To Perform The Bent Over Row with Smith Machine

• Move the smith machine bar so that it rests at its lowest position.
• Step next to the bar so that your shins are 1 to 2 inches away from the bar.
• Grab the smith machine bar with an overhand grip so that your hands are spaced shoulder-width apart. Your arms should be at full extension.
• Bend slightly at your knees and bend over at your waist so that back is flat and parallel to the floor.
• Pull the bar up so that it moves toward the center of your chest.
• Retract your shoulder blades and end at your elbows. Your elbows with move up and back during the movement.
• Continue lifting until the smith machine bar touches the center of your chest and your upper arm is parallel to the floor.
• Hold this position for a brief moment and then relax your arms, slowly lowering the weight back toward the floor.

Bent Over Row with Smith Machine Tips

• Make sure your back stays flat throughout the lift. Do not allow your back to round or curve downward because this places a large amount of stress on your spine. Flexibility in your hamstrings can be an issue with this exercise; therefore, you may need to bend more at the knees to maintain the flat back.
• Do not jerk your back upward to create upward momentum for the smith machine bent over row. This will also cause increased strain on the spine and decreases the utilization of your back and arm muscles.

Bent Over Row with Smith Machine and Sports Application

Development of the muscles in your back and creating better back and bicep coordination is important for many sports. From a movement perspective, the bent over row with the smith machine most closely resembles the rowing motion in crew. Wrestlers and mixed martial artists also need strength when pulling opponents close to their body when performing certain moves and tosses. This exercise can also be used to help maintain a proper balance between strength chest and back strength.