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Smith Machine Bent Over Row (Underhand)
The Smith Machine Bent Over Row (Underhand) is a strength exercise in a Smith machine for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
How to do it
- Set the Smith bar at about knee height and stand close to it.
- Grip the bar underhand at shoulder width and unhook it.
- Hinge at the hips with soft knees until the torso is at about 45 degrees.
- Row the bar to the lower belly, keeping the elbows close to the body.
- Lower slowly until the arms are straight.
Tips
- Stand so the bar path runs just in front of the thighs.
- Pull the elbows toward the hips for more lat work.
Common mistakes
- Standing up more with each rep.
- Curling the bar with the arms.
- Rounding the lower back.
Muscles worked by the Smith Machine Bent Over Row (Underhand)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Elbows tucked with an underhand grip bias the lower lats and biceps. Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Smith Machine Bent Over Row (Underhand) alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Plate Loaded T-Bar Row
- Seated Machine Row (Underhand Grip)
- Kneeling Iso Row
- Seated Cable Row (Underhand Bar)
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Bent Over Row (Underhand) work?
Mainly the lats (upper), mid traps, rhomboids and lats (lower). The biceps (short head), biceps (long head) and brachialis assist.
Is the Smith Machine Bent Over Row (Underhand) good for beginners?
The Smith Machine Bent Over Row (Underhand) is rated intermediate. If you are new, learn the Plate Loaded T-Bar Row first and build up from there.
What is a good alternative to the Smith Machine Bent Over Row (Underhand)?
For example the Supinated Barbell Row, Underhand Barbell Row and Plate Loaded T-Bar Row. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Bent Over Row (Underhand) harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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