Smith Machine Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Smith Machine
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Smith Machine Row is a compound pulling movement that primarily targets your back. Use for guided rowing for optimal results.
Everything You Need to Know About the Smith Machine Row
The Smith Machine Row is a good for beginners exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for guided rowing for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners learning proper exercise technique and form. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Smith Machine Row
Primary
Secondary
Stabilizers
Smith Machine Row form guide
- 1
Set Smith bar at low position.
- 2
Stand behind the bar.
- 3
Hinge at hips with flat back.
- 4
Grip bar and row to lower chest.
- 5
Squeeze at top for optimal results.
- 6
Lower with control for optimal results.
What are the best tips for the Smith Machine Row?
Guided bar path for optimal results.
Good for learning form.
Can go heavier safely.
Various grip widths.
What are common Smith Machine Row mistakes to avoid?
Rounding back which increases risk of spinal injury.
A compromised back position during the Smith Machine Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Standing too upright.
On pulling movements like the Smith Machine Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Smith Machine Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Is the Smith Machine Row right for you?
Beginners learning proper exercise technique and form.
How to Program the Smith Machine Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Smith Machine Row?
Other Variations
- Underhand Smith Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Smith Machine Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back flat.
- Control the bar.