Smith Machine Row

Start

Finish

How to do it

Set the bar just below knee height, hinge to about 45 degrees under the fixed bar path, and row to your lower ribs letting the machine hold the line so you can focus on the squeeze.

Muscles worked

Primary: back · Also works: biceps, rear delts

Equipment

Machines, Full gym

Common mistakes

• Standing in the wrong spot so the fixed bar path scrapes up the thighs
• Using the fixed path as an excuse to round the back — the spine still has to stay neutral
• Resting the bar on the stops between reps and losing all tension

Variations

• Underhand Smith machine row
• Smith machine row with the feet on a platform for extra range

Can't do this one? Swap it for

• Barbell Bent-Over Row
• Machine Low Row
• Chest-Supported Row

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback