upper backsmith machine
smith bent over row
smith bent over row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Set up the smith machine with the bar at hip height.
Step 2. Stand facing the bar with your feet shoulder-width apart.
Step 3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Step 4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Step 5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
Step 6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.