Movement overview

The Smith Bent Over Row is a compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.

Step-by-step cues

1. Set the Smith machine bar to a height just below your knees.
2. Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands slightly wider than shoulder-width.
3. Bend your knees slightly and hinge at the hips to lower your torso until it is nearly parallel to the floor.
4. Keep your back straight and core engaged throughout the movement.
5. Pull the barbell towards your lower ribcage by retracting your shoulder blades and bending your elbows.
6. Pause briefly at the top of the movement, squeezing your back muscles.
7. Slowly lower the bar back to the starting position with control.
8. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine and avoid rounding your back to prevent injury.
• Focus on pulling with your back muscles rather than your arms to maximize engagement.
• Keep your elbows close to your body during the pull to target the lats effectively.
• Control the movement both on the way up and down for better muscle activation.
• Adjust your grip width to find a comfortable position that allows full range of motion.
• Ensure that your feet are firmly planted on the ground for stability.