Smith Bent-over Row
The Smith Bent-over Row primarily works the Erector Spinae, with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Adductor Magnus, Biceps Brachii (Long Head), Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, Rectus Abdominis, Rectus Femoris, Triceps (Long Head). It is a smith machine compound exercise at beginner difficulty.
A smith machine compound pull exercise targeting the Erector Spinae.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Disengage bar by rotating bar back. Execution: Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat. Comments: Torso may be kept horizontal for strict execution. Platform (as shown) is only needed if smith machine does not allow bar to be lowered to lowest position. Knees are bent in effort to keep low back straight (SeeHamstring Inflexibility). If low back becomes rounded due to tight hamstrings, either knees should be bent more or torso may not be positioned as low. Either fix may compromise involvement of Latissimus Dorsi since it forces moreshoulder transverse extensionand lessshoulder extensionrange of motion. If low back is rounded due to poor form,deadliftweight to standing position and lower torso into horizontal position with knees bent and back straight. A shoulder width or underhand grip can increase lat involvement by emphasizing shoulder extension over transverse extension.
Alternative Exercises
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