Smith Bent-Over Row (V2)
Expert Advice
Maintain a neutral spine throughout the movement to protect your lower back and ensure proper muscle engagement.
How-to-do Steps
- Set the bar on the Smith machine to a low position.
- Stand with your feet shoulder-width apart and bend your knees slightly.
- Bend over at the waist with your back straight to grip the bar with an overhand grip, hands shoulder-width apart.
- Pull the bar towards your waist, keeping your elbows tucked in.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Smith Bent-Over Row (V2) primarily targets the Shoulders, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Biceps20%
Forearms20%
Traps20%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Bent-Over Row (V2) work?
Smith Bent-Over Row (V2) primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Traps. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Bent-Over Row (V2)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 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 (V2) suitable for beginners?
Smith Bent-Over Row (V2) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
