Smith machine row: How to Do It, Muscles Worked

Step by step

Hinge at the hips, flat back, bar hanging below your chest.
Pull the bar toward your belly, elbows going back.
Squeeze your shoulder blades, then lower slowly.

What you should feel

A squeeze in your mid back and lats; your lower back should feel steady, not sore.

Common mistake

Standing up with each rep to lift the bar; hold your torso still and use less weight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Upper back Lats

Helps

Rear shoulders Biceps Lower back

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Chest-supported rowUpper back, Lats

T-bar rowUpper back, Lats

Incline dumbbell rowUpper back, Lats

Neutral-grip dumbbell rowUpper back, Lats

Two-arm kettlebell rowUpper back, Lats Body weightLying Y-T-W raiseUpper back, Rear shoulders

Questions

What muscles does the smith machine row work?

Smith machine row mainly works your upper back and lats. It also helps your rear shoulders, biceps, and lower back.

Can I do the smith machine row at home?

Not easily, it needs this: machines. At home, try instead: chest-supported row, incline dumbbell row, and neutral-grip dumbbell row.

How many sets and reps of the smith machine row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your upper back

Smith machine row