Home › Exercises › Smith Machine Bent Over Row

Smith Machine Bent Over Row

The Smith Machine Bent Over Row primarily targets your Middle Back, with support from Biceps, Lats, Shoulders. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats, Shoulders

How to perform Smith Machine Bent Over Row

  1. Step 1. Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. 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.
  5. Step 5. Slowly lower the weight again to the starting position as you inhale.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the correct torso angle for a Smith machine bent over row?

Hinge at the hips until your torso is roughly parallel to the floor or at a 45-degree angle. Maintaining a consistent spine angle ensures the load stays on the lats and rhomboids rather than the lower back.

Which muscles are primarily targeted by this exercise?

The movement focuses on the latissimus dorsi, rhomboids, and middle trapezius. The fixed path of the Smith machine allows for greater isolation of these back muscles by reducing the need for stabilization.

What is a common mistake to avoid during the pull?

Avoid using momentum or shrugging the shoulders toward the ears at the top of the rep. Focus on driving the elbows past the midline while keeping the shoulders depressed to maximize back engagement.

Is the Smith machine row suitable for beginners?

Yes, the guided track provides stability that helps beginners learn the rowing motion without balancing a free barbell. It serves as an effective bridge toward performing traditional barbell rows with proper form.

How should I program this exercise for muscle growth?

Perform 3 to 4 sets of 8 to 12 repetitions to prioritize hypertrophy. This volume allows for sufficient mechanical tension while maintaining the strict form necessary for back development.

Sample sets & reps for Smith Machine Bent Over Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

Want a workout that includes Smith Machine Bent Over Row and 870+ other exercises? Try the AI Planner — 2 weeks free