Smith Machine Bent-Over Row

lats, traps, rhomboidsSmith Machine

A fixed-path barbell row for building upper back thickness in the Smith Machine. The guided bar path reduces balance demands so you can focus on target muscles under moderate axial load.

How to do it

1Set the Smith machine bar at knee height, step up close, and grip it slightly wider than shoulder-width.

2Unrack the bar, hinge forward at the hips to about 45 degrees, and keep a soft bend in your knees.

3Keep your eyes focused slightly ahead and maintain a neutral lower back spine.

4Pull the bar along the guided path to your lower belly, squeezing your shoulder blades together.

5Smoothly lower the barbell back down under full control.

Common mistakes

Rounding your back during the pull, increasing axial strain on the lumbar spine.

Standing too upright, shifting work away from the lats to the upper traps.

Bouncing or using momentum to pull the weight up, ruining back activation and form.

Flaring your elbows out wide, reducing lat recruitment.

Breathing

Exhale as you row the bar to your stomach; inhale as you smoothly lower it back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.