Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Lats, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Smith Machine Bent Over Row Instructions

  1. Set up for the smith machine bent over row by lowering the bar on the smith all the way and adding the weight you want to use.
  2. Stand facing the bar and grip the bar with an overhand grip, with your hands wider than shoulder width apart.
  3. Stand straight up to take the weight off the machine.
  4. Straighten your back, bend at the knees slightly, and slowly let the weight down until it's just below your knees. This is the start position.
  5. Keeping your body fixed, pull the weight up until it almost hits your body.
  6. Pause, and then slowly lower the bar back to the starting position.
  7. Repeat for desired reps.

Exercise Tips:

  1. You must keen your back straight when doing all bent over back exercises! Do not let your back arch. Keeping the head up and eyes looking forwards will help you with this.
  2. Use a full range of motion on every rep.
  3. Keep your body still throughout the movement, only your arms should move.
3 Comments
Nicole
Posted on: Tue, 01/27/2015 - 15:11

I really want to work on my back at the gym. However I know that I am not doing the exercises properly becuse I cannot manage to make my back straight . I have the same problem with deadlifts. Not having a mirror where this exercise is makes it even more difficult. Can you give me any tips to help with this?

Phatan
Posted on: Sun, 11/24/2013 - 09:29

Yes Yuvi you can use T Bar or instead do Barbell Bent Over Row

yuvi
Posted on: Mon, 09/02/2013 - 11:37

can i use t.bar instead of smith machine bent over...this machine is not in my gym...or any another exercise which can replace dat...?