Narrow Grip Smith Machine Row
In SetGrip: Smith Machine Row (Narrow Grip)
- Primary muscleUpper Back
- EquipmentSmith Machine
- DifficultyBeginner
- TypeCompound · Pull
Narrowing your grip inside shoulder width keeps the elbows tucked and steers the bar low toward your waist, shifting the Smith machine row toward the lats and away from the flared-elbow upper-back emphasis of wider grips. The fixed rails remove bar-path decisions entirely, making this a forgiving place to learn hinge posture under load.
How to do the Narrow Grip Smith Machine Row
- Adjust the seat height and position yourself on the machine with your feet flat on the floor.
- Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
- Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without smith machine
Frequently asked questions
What muscles does the Narrow Grip Smith Machine Row work?
The Narrow Grip Smith Machine Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Narrow Grip Smith Machine Row good for beginners?
Yes. The Narrow Grip Smith Machine Row is rated beginner: it uses a smith machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Narrow Grip Smith Machine Row?
If you cannot do the Narrow Grip Smith Machine Row, try the Smith Machine Inverted Row, the Inverted Pull-Up or the Feet Elevated Smith Machine Inverted Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Narrow Grip Smith Machine Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Narrow Grip Smith Machine Row in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.