Skip to content
WorkoutPlan.
Horizontal Pull Machine Intermediate Compound Video

How to do the Bent Over Smith Machine Rows

Primary: Lats · also works Upper Back, Biceps, Forearms, Lower Back, Traps.

The Bent Over Smith Machine Row is designed to target the lats and upper back muscles. This exercise offers a fixed plane of movement, providing a stable environment for performing rowing movements. Ideal for intermediate lifters, it effectively isolates and engages back muscles, fostering both strength and hypertrophy. The Smith Machine's guided trajectory can also help those who have trouble maintaining proper form during free-weight barbell rows.

Demo video: Bent Over Smith Machine Rows · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set the Smith Machine bar to an appropriate height.

  2. 2

    Stand with your feet shoulder-width apart and grasp the bar with an overhand grip, hands slightly wider than shoulder-width.

  3. 3

    Bend at your hips and knees to lower yourself, keeping your back straight.

  4. 4

    Pull the barbell towards your lower abdomen, squeezing your shoulder blades together.

  5. 5

    Lower the barbell back to the starting position under control.

Coaching cues

  • Keep your core engaged to avoid excessive lower back strain.
  • Focus on squeezing your shoulder blades together at the top of the movement for maximal back engagement.
  • Ensure your movements are controlled and deliberate to maximize effectiveness and minimize injury risk.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Gym only

Bent Over Smith Machine Rows alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Machine RowMachine · beginner Band RowResistance Band · beginner Chest-Supported RowDumbbell · beginner Doorway RowBodyweight · beginner Dumbbell RowDumbbell · beginner Inverted RowBodyweight · beginner

Frequently asked questions

What muscles does the Bent Over Smith Machine Rows work?

Primary: Lats. Secondary: Lats, Upper Back, Biceps, Forearms, Lower Back, Traps

How many sets and reps of Bent Over Smith Machine Rows should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Bent Over Smith Machine Rows?

Same movement pattern, different equipment: Machine Row, Band Row, Chest-Supported Row, Doorway Row, Dumbbell Row, Inverted Row.

Is the Bent Over Smith Machine Rows good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.