Exercise · Back
Smith bent-over row
The Smith bent-over row is a back pull done with the guided bar on the Smith machine. The fixed path gives you extra stability so you can focus on pulling and controlling the weight. It mainly trains your back, with help from your biceps and forearms.
Doable at all 76 gyms GoSet follows
The essentials
- Grip the bar overhand, bend to 45°.
- Pull the bar to your lower abs.
- Keep your back straight and elbows close.
Muscles worked
- Primary
- Back
- Secondary
- Biceps · Forearms
How to do it
- Set the Smith bar a bit below knee height, load the plates and lock them in place.
- Grip the bar overhand, hands slightly wider than shoulder-width, and step back so you’re under the bar.
- Slightly bend your knees, hinge forward to about 45°, keeping your back straight and your core braced.
- Let the bar hang at arm’s length, shoulders forward but not slouched, eyes on the floor a few feet in front of you.
- Pull the bar to your lower abs, keeping your elbows close to your body and your back from arching or lifting up.
- Lower the bar under control until your arms are almost straight, then go into the next rep while keeping the same torso angle.
Common mistakes
Rounding the lower back
Instead : Push your hips back a bit, bend your knees slightly more, and brace your abs. Keep your chest open like you’re trying to lengthen your spine, without over-arching.
Pulling too high toward the chest
Instead : Aim the bar toward your lower abs. That helps keep your elbows close to your body and your back in a more neutral position.
Standing up more on every rep
Instead : Pick a torso angle around 45° and hold it for the whole set. If you have to stand up to finish, the weight is probably too heavy.
Dropping the bar with no control
Instead : Think about a 2–3 second lower. You stay in control of the bar the whole time, especially on the way down.
Coach tips
- Inhale as you lower the bar, exhale as you pull it toward your lower abs to help keep your body stable.
- Start with a moderate weight to dial in your torso angle and grip before increasing the load.
- Keep your feet flat and about shoulder-width apart so you feel solid on the floor through every rep.
- If you feel your back position slipping, end the set there and rest before doing more. Control comes before weight.
Variations
- Slightly narrower than shoulder-width grip for more tension closer to the spine.
- Slightly wider than shoulder-width grip for a more “open” back pull, still aiming at your lower abs.
Sets and reps
You’ll often see this exercise done for 3–4 sets of 8–12 reps, with a controlled tempo, especially on the way down. It’s commonly paired with other back exercises or done after a vertical pull.
Equipment
Alternatives for the same muscles
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Common questions
What does the Smith bent-over row work?
It mainly targets your back. Your biceps and forearms also work to hold and pull the bar.
Smith machine or free bar for bent-over rows?
The Smith gives you a guided path, so more stability. It’s useful if you want to focus on the pull without managing the bar’s balance as much.
Where should I feel the Smith bent-over row?
Mainly in your back. You’ll also feel your biceps and forearms since they help with the pull. If you feel pain in your lower back, stop and talk with a professional.
Do I need to touch my stomach with the bar?
Not necessarily. The key is pulling toward your lower abs while keeping your back straight, elbows close, and the bar under control.