How to do the Smith Machine Bent-over Row
Set the Smith bar at knee height.
Grip the bar slightly wider than your shoulders, unhook it and hinge at the hips with a flat back.
Pull the bar to your stomach, driving your elbows back.
Lower the bar under control and re-hook it at the end of the set.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Alternatives
Same muscles, similar movement: swap in one of these if the Smith Machine Bent-over Row doesn’t suit your gym or your joints.
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