Smith Machine Rows

Exercise Tips

  • Keep your back flat
  • You can wear a weight belt to protect your back if desired

Smith Machine Rows

This exercise targets your middle back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Rhomboids (Middle Back), Biceps


1 Day a Week to
3 Days a Week


Smith Machine

Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Biceps

Equipment: Smith Machine

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Set the Smith Machine so the bar is right above the ground and stand behind it with your feet slightly wider than shoulder width apart. Bend over so your back is at a 45 degree angle, grabbing the bar with an overhand grip, hands shoulder width apart. Your knees should be slightly bent.

  1. 1 Exhaling, bring your elbows straight back, lifting the bar up to hip level. Pinch your shoulder blades together the entire time.
  2. 2 Inhale and slowly return
    the bar back to starting position, not letting
    it rest.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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