TETSUSmith Narrow Row
The Smith Narrow Row is a smith machine exercise that primarily targets the upper back, with the biceps and rear deltoids assisting. Follow the 5 steps below for correct form, with an animated demonstration.
upper backback
bicepsrear deltoids
smith machine
How to do the Smith Narrow Row
- Adjust the seat height and position yourself on the machine with your feet flat on the floor.
- Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
- Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Narrow Row work?
The Smith Narrow Row primarily targets the upper back. The biceps and rear deltoids work as supporting muscles.
What equipment do I need for the Smith Narrow Row?
You need a smith machine to perform the Smith Narrow Row.
How many sets and reps of the Smith Narrow Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Narrow 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.
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