upper backsmith machine
smith narrow row
smith narrow row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the seat height and position yourself on the machine with your feet flat on the floor.
Step 2. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
Step 3. Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
Step 4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsrear deltoids
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.
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