Back
Smith Machine Row
The Smith Machine Row is a strength exercise in a Smith machine for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
How to do it
- Set the Smith bar at about knee height and stand close to it.
- Grip the bar overhand, just outside 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 chest, driving the elbows back.
- Lower slowly until the arms are straight.
Tips
- The fixed bar path lets you focus on the back: keep the torso still.
- Set the safety stops just below the bottom position.
Common mistakes
- Standing too far from the bar so the back rounds.
- Standing up out of the hinge during the set.
- Jerking the bar up with the hips.
Muscles worked by the Smith Machine Row
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.
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 Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Row work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Smith Machine Row good for beginners?
Yes. The Smith Machine Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Row?
For example the Hammer Strength Low Row, Hammer Strength Row and Iso Lateral Row. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Row harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Seal 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)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.