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Back ยท Horizontal pull

Smith Machine Row

A compound horizontal pull exercise for the upper back and lats, done with a smith machine. It also works the rear delts and biceps.

Smith machine Compound Reps and weight Also called: smith bent over row
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Upper back and Lats

Do most of the work.

Secondary

Rear delts and Biceps

Help during each rep.

  • Upper backMid traps, rhomboidsPrimary
  • LatsSides of the backPrimary
  • Rear deltsBack of the shouldersSecondary
  • BicepsFront of the upper armSecondary

How to do it

  1. Set the bar and safeties. Set the bar height and the safety stops before you load it, and know how to rack it with a twist.
  2. Chest up, shoulders pulled back before the arms bend.
  3. Pull the elbows back towards the hips.
  4. Let the shoulder blades reach forward at the stretch, then repeat.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the body. If you rock to move the weight, it is too heavy.
  • Shrugging. Think elbows back and shoulders down, not up toward your ears.
  • Cutting the stretch short. Let your arms go straight between reps.

Smith machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.