Smith Machine Bent Over Row
- Primary musclesMiddle Back
- EquipmentMachine, Smith Machine
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Smith Machine Bent Over Row".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSet the Smith machine bar a little below knee height. Bend your knees slightly and hinge forward at the hips until your back is roughly parallel to the floor, head up.
Take an overhand grip and unhook the bar. Let it hang below you with straight arms, perpendicular to the floor.
Brace your core and keep your torso still. Exhale and pull the bar toward your lower ribs, with your elbows close to your body.
Squeeze your back muscles and pause for a moment at the top.
Inhale and lower the bar under control to the start. Repeat for the planned reps, then re-rack it carefully.
Never round your lower back. If you have back problems, a seated cable row is a gentler option.
Let your arms act as hooks. If your biceps burn first, think about driving your elbows back.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.