Smith Narrow Row

Muscles worked

Setup

1. Set the Smith machine bar to roughly knee height and place a V-bar (close-grip) handle over the center of the bar.
2. Stand with your feet hip-width apart, knees slightly bent, and hinge at the hips until your torso is at a 45-degree angle.
3. Grip the V-handle firmly with both hands, ensure your back is flat, and unrack the bar by rotating it.
4. Let the bar hang at arm's length to create a full stretch in your lats.

How to do it

1. Exhale and pull the handle toward your lower ribs by driving your elbows back and keeping them close to your torso.
2. Squeeze your shoulder blades together forcefully at the top of the movement for a one-second peak contraction.
3. Inhale and slowly lower the bar back to the starting position, maintaining a controlled 3-second eccentric phase.
4. Keep your torso stationary throughout the set, avoiding any vertical swinging or momentum.

Form checklist

• Maintain a neutral spine and avoid rounding the lower or upper back.
• Keep elbows tucked in tight to the ribs rather than flaring them out.
• Ensure the movement comes from the shoulder blades and elbows, not just the biceps.
• Keep your neck neutral by looking at a spot on the floor about 3 feet in front of you.

Pro tips

• Imagine trying to touch your elbows together behind your back to maximize rhomboid and trap recruitment.
• Focus on a 'thumbless' grip on the V-bar to reduce forearm fatigue and enhance the mind-muscle connection with the lats.

Make it harder

• Add a 2-second pause at the top of each rep to eliminate momentum and increase time under tension.
• Perform 'dead-stop' rows by setting the safety pins at the bottom of your range and letting the weight settle completely between reps.

Frequently asked

What muscles does the smith narrow row work?

The smith narrow row primarily targets the lats, rhomboids, and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the smith narrow row?

The smith narrow row uses smith machine.

Is the smith narrow row good for beginners?

The smith narrow row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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