Smith Machine Row

Technique

Set the bar to about waist height in the Smith machine and hinge forward at your hips, gripping the bar with both hands. Keeping your back flat, pull the bar up toward your lower chest, driving your elbows back. Squeeze your back at the top, then lower under control to full arm extension. Keep your torso angle fixed throughout the set.

Steps

1. Set the Smith machine bar at about waist height and grip it with both hands
2. Hinge at your hips until your torso is inclined, keeping your back flat
3. Pull the bar toward your lower chest while driving your elbows back
4. Squeeze your back at the top without changing your torso angle
5. Lower the bar under control until your arms are fully extended

Common mistakes

• Rounding the back during the row
• Raising the torso to help pull the bar
• Flaring the elbows excessively
• Dropping the bar without reaching controlled full arm extension

Variations

• Underhand-grip Smith machine row
• Wide-grip Smith machine row
• Smith machine row from a lower bar position
• Smith machine row with a staggered stance

FAQ