Smith Bent-Over Row
Expert Advice
Keep your knees slightly bent and avoid using momentum to lift the bar; focus on using the muscles of your back.
How-to-do Steps
- Stand with your feet shoulder-width apart in front of the Smith machine.
- Bend your knees slightly and hinge forward from your hips, keeping your back straight.
- Grasp the bar with a pronated grip, hands wider than shoulder-width.
- Pull the bar towards your lower ribcage, squeezing your shoulder blades together.
- Slowly lower the bar back to the starting position and repeat for the desired number of repetitions.
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Muscles Worked
Smith Bent-Over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats40%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Bent-Over Row work?
Smith Bent-Over Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Bent-Over Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Bent-Over Row suitable for beginners?
Smith Bent-Over Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
