The Smith Machine Bent-Over Row is a intermediate-friendly machine strength exercise that targets the lats, middle back and traps, with the biceps, shoulders and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back, Traps
Secondary musclesBiceps, Shoulders, Abs
EquipmentMachine
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Smith Machine Bent-Over Row
Set the Smith machine bar to the lowest catch height and load it.
Face the bar and take an overhand grip a little wider than your shoulders.
Unlock the bar, push your hips back with soft knees, and set a flat back.
Let the bar hang just below your knees, then pull it up to your lower ribs.
Squeeze your shoulder blades together at the top and keep the torso still.
Lower the bar along the rails to straight arms and repeat.
02 The payoff
Why it earns its spot
Fixed bar path removes the balance task and keeps rowing lines consistent.
Trains upper back and lats together in one loaded horizontal pull.
Easy to load in small steps for progression on machine-only floors.
03 Don't do this
Common mistakes
Standing up as you row, which shortens the range and moves the lift to the hips.
Letting the lower back round under load, which concentrates stress on the lumbar spine.
Bouncing the bar at the bottom, which replaces back tension with momentum.
Pulling high to the chest with flared elbows, which drops the lats out of the movement.
EGON Put it on record
Track it in EGON.
Log every set of the Smith Machine Bent-Over Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
