Smith Machine Reverse Grip Bent Over Row

An underhand-grip row performed in the Smith machine, biasing the lower lats and biceps on a guided bar path.

How to do it

1. Stand inside a Smith machine and grip the bar with an underhand grip.
2. Hinge forward at the hips until your torso is about 45 degrees.
3. Keep your back flat and core braced.
4. Pull the bar toward your lower abdomen.
5. Squeeze your lats and shoulder blades at the top.
6. Lower the bar under control and repeat.

Tips

• Keep your wrists straight under the underhand grip.
• Drive your elbows back close to your sides.
• Avoid rising out of the hinge to cheat the bar up.

Muscles

Primary: Biceps, Lats

Secondary: Erector spinae, Rhomboids, Traps