Smith Narrow Row
Expert Advice
Keep your elbows close to your body to emphasize the lats and ensure you're not using momentum to lift the weight.
How-to-do Steps
- Set the bar on the Smith machine to a height that is around the middle of your thighs.
- Stand close to the bar with your feet shoulder-width apart.
- Bend at the hips and knees, and grab the bar with an overhand grip, hands closer than shoulder-width apart.
- Pull the bar towards your lower abdomen, keeping your elbows close to your body.
- 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 Narrow 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%
Lats20%
Traps20%
Secondary
Biceps15%
Forearms15%
Chest10%
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 Narrow Row work?
Smith Narrow Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Narrow Row?
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 Narrow Row suitable for beginners?
Smith Narrow Row 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.
