Smith Machine Row
- Primary muscleUpper Back
- EquipmentSmith Machine
- DifficultyIntermediate
- TypeCompound · Pull
Because the rails fix the bar to one vertical line, your setup does the aiming: stand so the bar brushes your legs and meets your lower chest, and the machine keeps every rep on that path. It trades the Barbell Row's freedom for consistency, which is useful for drilling hinge position or rowing heavy when stabilizers are the weak link.
How to do the Smith Machine Row
- Set up the smith machine with the bar at hip height.
- Stand facing the bar with your feet shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the bar towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the bar back down 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 Smith Machine Row work?
The Smith Machine Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Smith Machine Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Smith Machine Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Smith Machine Row?
If you cannot do the Smith Machine Row, try the Bent Knees Smith Machine Inverted Row, the Smith Machine Inverted Row or the Inverted Pull-Up. 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 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.
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