Smith Reverse Grip Bent Over Row

Muscles worked

Setup

1. Set the Smith machine bar to mid-thigh height and stand with your feet shoulder-width apart.
2. Grasp the bar with an underhand (supinated) grip, hands positioned slightly wider than shoulder-width.
3. Unhook the bar and hinge at the hips until your torso is at a 45 to 60-degree angle with a flat back and slight knee bend.

How to do it

1. Pull the bar toward your lower abdomen by driving your elbows back and squeezing your shoulder blades together.
2. Exhale during the pull and pause briefly at the top to maximize the peak muscle contraction.
3. Lower the bar under control until your arms are fully extended, inhaling as you descend.
4. Maintain a steady 2-1-2 tempo, ensuring the bar follows the machine's fixed vertical path.

Form checklist

• Keep your spine neutral and core braced to prevent lower back rounding.
• Ensure your elbows stay tucked close to your sides rather than flaring out.
• Avoid using momentum or 'shrugging' the weight up with your upper traps.
• Keep your weight centered over the middle of your feet throughout the set.

Pro tips

• Think about pulling the bar toward your hip creases rather than your chest to better isolate the lower lats.
• Focus on the mind-muscle connection by initiating the pull with your elbows rather than gripping the bar too tightly with your hands.

Make it harder

• Incorporate a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
• Add a 2-second isometric hold at the top of each rep to eliminate momentum and improve back density.

Frequently asked

What muscles does the smith reverse grip bent over row work?

The smith reverse grip bent over row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the smith reverse grip bent over row?

The smith reverse grip bent over row uses smith machine.

Is the smith reverse grip bent over row good for beginners?

The smith reverse grip bent over 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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