Bent Over Row (Smith Machine)
A strength training exercise that works the back muscles by pulling a weighted bar towards the chest while maintaining a bent-over position.
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Bent Over Row (Smith Machine)
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Step-by-Step Instructions
1. Setup
Stand in front of the Smith machine, feet shoulder-width apart. Adjust the bar to a height where you can comfortably bend over without rounding your back.
- Use a weight that allows you to maintain proper form throughout the exercise.
- Adjust the bar height so you can maintain a neutral spine
2. Grip the Bar
Grip the bar with an overhand grip slightly wider than shoulder-width apart. Your hands should be facing downwards.
- Maintain a firm grip to avoid the bar slipping during the exercise.
- Ensure your grip is comfortable and not too wide or narrow.
3. Bend Over
Bend at the hips, keeping your back straight and your core engaged. Your torso should be roughly parallel to the ground. Let the bar hang at arms length.
- Keep your core tight and maintain a natural arch in your lower back.
- Avoid rounding your back at any point during the exercise.
4. Pull the Bar
Pull the bar towards your chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
- Focus on using your back muscles to pull the bar, not just your arms.
- Maintain control throughout the movement.
5. Lower the Bar
Slowly lower the bar back to the starting position, extending your arms fully.
- Maintain a controlled descent to avoid momentum.
- Do not let the bar touch the ground
Form Tips
✓Maintain a Straight Back
Keep your back straight throughout the exercise by engaging your core and maintaining a natural lumbar curve. Avoid rounding your back.
✓Controlled Movement
Avoid using momentum to lift the weight. Focus on controlled movements throughout the exercise.
✓Squeeze Your Shoulder Blades
Squeeze your shoulder blades together at the top of the movement to maximize muscle activation.
Common Mistakes
Rounding the back
Focus on maintaining a neutral spine and engaging your core muscles.
Using too much weight
Reduce the weight to a level that allows you to maintain proper form.
Pulling with arms instead of back
Focus on engaging your back muscles by pulling with your elbows close to your body
Inconsistent range of motion
Ensure a full range of motion by fully extending arms at the bottom and pulling the bar close to your chest
Lack of core stability
Engage your core muscles and maintain a stable posture throughout the movement
Alternative Exercises
- Bent Over Row (Smith Machine)
- Close Grip Bent Over Row (Smith Machine)
- Wide Grip Bent Over Row (Smith Machine)
- Underhand Bent Over Row (Smith Machine)
- Alternating Bent Over Row (Smith Machine)
Complementary Exercises
- Squats
- Deadlifts
- Overhead Press
- Bench Press
- Pull-ups
