A bent-over horizontal row performed on a Smith machine that pulls the bar toward the torso to develop the back, especially the lats and mid-upper back. It uses a hip hinge and scapular retraction to load horizontal pulling muscles.
How to do the Bent Over Row (Smith Machine)#
- Stand with your feet about hip-width under the bar and hinge at the hips until your torso is angled forward, keeping a neutral spine.
- Grip the bar with an overhand grip slightly wider than shoulder-width and brace your core.
- Unhook or release the bar from the machine’s catches so it hangs with your arms extended.
- Pull the bar toward your lower chest or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
- Lower the bar back to full arm extension with control and re-secure the bar on the machine before letting go.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Rounding the lower back instead of keeping a neutral spine.
- Using momentum or jerking the torso to move the bar.
- Flaring the elbows too wide and turning the pull into a high row.
- Pulling primarily with the arms instead of initiating the movement from the shoulder blades.
