Smith Machine Row
The Smith Machine Row primarily works the Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary activation of the Biceps Brachii (Long Head), Posterior Deltoid and stabilizer support from the Erector Spinae, Rectus Abdominis. It is a smith machine compound exercise at beginner difficulty.
The Smith Machine Row is a beginner compound exercise performed with smith machine, following a horizontal pull movement pattern. It primarily targets the Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary engagement of the Biceps Brachii (Long Head), Posterior Deltoid. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Row the bar toward your chest while guided by the smith machine.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Rhomboids, Trapezius (Middle) |
| Secondary | Biceps Brachii (Long Head), Posterior Deltoid |
Muscles Worked
The Latissimus Dorsi, Rhomboids, and Trapezius (Middle) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Brachii (Long Head), and Posterior Deltoid act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Posterior Deltoid (shoulders)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Position bar at appropriate height on Smith machine.
- Grasp bar with overhand grip.
Execution
- Pull weight toward torso, squeezing shoulder blades together.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Latissimus Dorsi, Rhomboids, Trapezius (Middle).
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi, Rhomboids, Trapezius (Middle)) and can be substituted based on your equipment or variation preferences.
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