# Smith Machine Row

URL: https://heatsy.app/ex/smith-machine-row

Also known as: Smith Machine Bent-Over Row, Smith Row, Smith Bent Over Row

Body region: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Rhomboids
- Helps: Deltoid, Teres Major, Biceps, Brachialis, Brachioradialis
- Holds: Erector Spinae, Gluteus Maximus, Biceps Femoris, Flexor Digitorum Superficialis

## Equipment

- Smith Machine

## Technique

1. Set the Smith bar at about knee height and stand close to it, feet hip-width apart.
2. Hinge forward with a flat back and soft knees, grip the bar overhand slightly wider than shoulder width, and unhook it.
3. Pull the bar to your lower stomach, driving the elbows back.
4. Lower it until the arms are straight, then re-hook the bar when the set is done.

### Cues

- Stand so the bar runs just in front of your shins and thighs.
- Keep the torso angle fixed.

### Common mistakes

- Standing too far from the bar, which strains the lower back.
- Jerking the bar with the hips.

## Variations

- [Smith Machine Close-Grip Row](https://heatsy.app/ex/smith-machine-close-grip-row)
- [Smith Machine One-Arm Row](https://heatsy.app/ex/smith-machine-one-arm-row)
- [Smith Machine Reverse-Grip Row](https://heatsy.app/ex/smith-machine-reverse-grip-row)

## Alternatives

- [Barbell Row](https://heatsy.app/ex/barbell-row)
- [Machine Row](https://heatsy.app/ex/machine-row)