Chest-Supported Smith Machine Row

A row performed against an inclined pad inside the Smith machine, where the chest support removes the lower back from the movement and the guided bar keeps the pull in one line.

How to do it

1. Set an incline bench inside the Smith machine facing the bar, and set the bar low enough that your arms hang straight when you lean on the pad.
2. Stand astride the bench with your feet planted and your chest resting against the top of the pad.
3. Take an overhand grip a little wider than shoulder-width and unhook the bar with your arms extended.
4. Pull the bar up to your lower chest, leading with your elbows and squeezing the shoulder blades together at the top.
5. Lower the bar under control until your arms are straight again, and repeat for the desired number of repetitions.

Tips

• Keep your chest on the pad for every repetition. The moment you push off it to move the weight you have turned this back into a bent-over row and given up the reason for the setup.
• Lead with the elbows and stop when they pass your torso. Pulling further only rolls the shoulders forward and the fixed bar path leaves nowhere for them to go.
• Because your lower back is doing nothing here, this is the row to use on a day when a bent-over row is not an option -- match the weight to what your back can pull, not to what your legs could brace.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid