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Smith Machine Bent-Over Row

IntermediateStrengthTier T3

Hinge forward with a straight back until your torso is almost parallel to the floor. Unlock the Smith machine bar and let it hang at arm's length. Row it up to your torso with your elbows close, hold for a second, then lower it.

Targets: Shoulder
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the bar about two inches below your knees and hinge forward with a straight back.
  • Take an overhand grip and let the bar hang at arm's length.
  1. She stands hinged: knees soft, torso almost parallel to the floor, head up, both hands gripping the guided bar overhand at its below-knee rack height.

    Step 1 of 5

    Hinge forward with your back straight until your torso is almost parallel to the floor and take the racked bar with an overhand grip.

  2. She hangs the bar free of the hooks: arms fully extended, the guided bar hanging straight down in front of her on the rails, her torso still near-parallel.

    Step 2 of 5

    Unlock the bar and let it hang directly in front of you with your arms extended perpendicular to the floor.

  3. She rows the bar up the rails: elbows bending close along her sides, the bar travelling toward her lower ribs, her torso still near-parallel and still.

    Step 3 of 5

    Row the bar up to your torso, keeping the elbows close to your body, as you breathe out.

  4. She holds the top: the bar drawn to her torso on the rails, elbows fully flexed and close, the back squeezed at the one-second hold, her torso still near-parallel.

    Step 4 of 5

    At the top, squeeze the back muscles and hold for a second before lowering the bar as you breathe in.

  5. She stands hinged: knees soft, torso almost parallel to the floor, head up, both hands gripping the guided bar overhand at its below-knee rack height.

    Step 5 of 5

    Hinge forward with your back straight until your torso is almost parallel to the floor and take the racked bar with an overhand grip.

Breathing

  • Lift the barbell as you breathe out and lower it as you breathe in.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep your head up, your torso still and your back flat; pull with your back, not your forearms. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.