Smith Bent Over Row
Complete guide to Smith Bent Over Row. Learn proper form, technique, and execution. Targets Back — Middle Back, Lats. Requires smith machine. Step-by-step instructions and expert tips.
How to Perform Smith Bent Over Row
Add the appropriate amount of weight and set the bar on a Smith machine at hip height.
Stand facing the machine and hinge at the hips until your torso is roughly parallel with the floor, grabbing the bar with an overhand grip.
Your back should be flat and arms straight.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the bar toward your lower chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |