TETSUSmith Bent Over Row
The Smith Bent Over Row is a smith machine exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
upper backback
bicepsforearms
smith machine
How to do the Smith Bent Over Row
- Set up the smith machine with the bar at hip height.
- Stand facing the bar with your feet shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the bar towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the bar back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Bent Over Row work?
The Smith Bent Over Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Smith Bent Over Row?
You need a smith machine to perform the Smith Bent Over Row.
How many sets and reps of the Smith Bent Over Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Bent Over Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your back volume climb, and let AI plan your week. Scan the code or grab the app — free to start.