Smith Machine Bent Over Row

Smith Machine Bent Over Row is a strength - horizontal pull on fixed rails exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius
Secondary muscles: Biceps brachii, Latissimus dorsi, Deltoid
Exercise type: Strength - horizontal pull on fixed rails

Exercise technique

Height
Set the bar slightly below your knees and the safety stops at a suitable lower limit.
Base
Position your feet to allow a comfortable pull along the rail path.
Hinge
Bend your knees slightly and send your hips backward.
Grip
Take an overhand grip on the bar and release the hooks.
Pull
Maintain your torso angle as you drive your elbows backward.
Top
Bring the bar toward your lower torso and briefly squeeze your back.
Lower
Lower slowly along the rails; secure the hooks at the end of the set.

Key technique points

Align your body appropriately with the fixed rails.
Keep your lower back in its natural alignment.
Do not hit your knees with the bar.
Keep your elbows close to your torso.
Keep your head in line with your back.
Set the safety height first.

Common mistakes

Fighting the rails

Do not try to force the bar forward and backward with your feet incorrectly positioned.

Raising the torso

Do not accelerate the load on the rails by straightening from your hips.

Rounding the lower back

Do not lose spinal control at the bottom.

Swinging the elbows

Do not let the close pulling path widen uncontrollably.

Dropping the bar

Do not rely on the rails and abandon muscular braking on the return.

Skipping the lock check

Do not release the bar before the hooks are fully seated.

Frequently asked questions