Smith Machine Bent Over Row

A bent-over row in the Smith machine, with a fixed bar path that keeps the pull strict for the lats.

How to do it

1. Stand inside a Smith machine with feet shoulder-width apart.
2. Grip the bar with an overhand grip slightly wider than shoulders.
3. Hinge at the hips until your torso is roughly 45 degrees.
4. Pull the bar toward your lower chest by driving your elbows back.
5. Squeeze your shoulder blades at the top.
6. Lower the bar under control and repeat.

Tips

• Hold your hip hinge steady rather than rising as you fatigue.
• Keep your neck neutral by looking at the floor slightly ahead.
• Brace your core to protect the lower back throughout.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Erector spinae, Traps