Smith Machine Row

How to Perform the Smith Machine Row

Set the Smith Machine bar to the lowest position and stand with your feet shoulder-width apart, slightly behind the bar.
Hinge at the hips until your torso is at roughly a 45-degree angle to the floor, maintaining a flat back.
Grasp the bar with an overhand grip slightly wider than shoulder-width and unrack it.
Let the bar hang at arm's length with your arms fully extended.
Pull the bar toward your lower chest or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
Hold the contracted position for a brief pause, feeling the squeeze in your mid-back.
Lower the bar back to full arm extension under control and repeat.

Standing too upright, reducing the range of motion

Maintain a torso angle of approximately 45 degrees throughout the movement for optimal back engagement.

Using momentum by jerking the weight up

Use a controlled tempo and initiate each rep from a dead hang to ensure your back muscles do the work.

Rounding the lower back during the movement

Keep your core braced and maintain a neutral spine; reduce the weight if your back begins to round.

✓Builds a thick, strong back by targeting multiple muscle groups simultaneously
✓The fixed bar path allows focus on the mind-muscle connection with the back
✓Safer for the lower back than free-weight rows since the bar cannot drift forward

●Use an underhand grip to shift more emphasis to the lower lats and biceps.
●Pull the bar to your lower chest for upper back emphasis or to your navel for more lat engagement.
●The Smith Machine is useful for learning proper rowing mechanics before progressing to barbell rows.

Strength

4-5 sets of 4-6 reps at 80-85% effort

Hypertrophy

3-4 sets of 8-12 reps at 65-75% effort

Endurance

2-3 sets of 15-20 reps at 50-60% effort

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