Smith Machine Bent Over Row
A beginner compound strength exercise that works the upper back, using a machine.
Starting position
End position
How to Do Smith Machine Bent Over Row
- Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
- Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Smith Machine Bent Over Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
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2
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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3
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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4
Bent Over Two-Dumbbell Row With Palms In
A beginner compound strength exercise that works the upper back, using dumbbells.
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5
Reverse Grip Bent-Over Rows
An intermediate compound strength exercise that works the upper back, using a barbell.
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6
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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7
Dumbbell Incline Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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8
One-Arm Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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9
Inverted Row with Straps
A beginner compound strength exercise that works the upper back.
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10
Kneeling High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
Frequently Asked Questions
What muscles do smith machine bent over row work?
Smith Machine Bent Over Row primarily works the upper back. The biceps and shoulders assist as secondary muscles.
What equipment do I need for smith machine bent over row?
Smith Machine Bent Over Row uses machines.
Smith Machine Bent Over Row: is it suitable for beginners?
Yes. Smith Machine Bent Over Row is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of smith machine bent over row?
Bent Over Barbell Row, Bent Over Two-Dumbbell Row, Bent Over One-Arm Long Bar Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my smith machine bent over row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; smith machine bent over row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Smith Machine Bent Over Row with AI
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