Smith Machine Bent-Over Row
The Smith Machine Bent-Over Row is a smith machine exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Smith Machine Bent-Over Row
- 1Set the bar just below knee height, stand with your feet about hip-width, grab the bar a bit wider than shoulder-width with an overhand grip, and bend at your hips until your chest angles toward the floor while keeping your back flat and knees slightly bent.
- 2Pull the bar toward your lower ribs, squeezing your shoulder blades together, then lower it back down under control until your arms are straight, breathing out as you pull and in as you lower.
Coach tips
- Keep the bar close to your legs the whole time so you feel your back working instead of your lower back straining.
- Think about pushing your chest slightly up and keeping your back flat, not rounded, as you row.
- Avoid jerking the weight with your hips; use a smooth pull up and an even slower return down.
Train upper back smarter
One rep, one set. Hypro turns the Smith Machine Bent-Over Row into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Smith Machine Bent-Over Row weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Smith Machine Bent-Over Row fits right into proven hypertrophy and strength templates.
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