Smith Bent Over Row

Also known as: bent over smith row, smith machine bent over row, bent over smith machine row

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Upper Back

Smith Machine

The fixed bar path takes balance out of the bent-over row, which leaves your hip hinge as the only thing left that can fail.

How to do Smith Bent Over 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.

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Smith Bent Over Row Sets and Reps by Goal

Strength

4 sets of 5-6 reps with 2-3 minutes rest. Load can climb faster than on a free barbell, so move up in 5-pound jumps.

Hypertrophy

3-4 sets of 8-12 reps with a 1-second hold at the ribcage and a controlled 2-second lower, 90 seconds rest.

Endurance

3 sets of 15 reps at roughly half your 8-rep load, 45-60 seconds rest, resetting the hinge before each set.

Common Smith Bent Over Row Mistakes

Standing at the wrong distance from the bar, so the fixed vertical path drags you forward or pins you back on every rep.

Position the feet so the bar hangs directly over the mid-foot at the bottom, and re-check that spacing after unracking.

Letting the lower back round as the set gets hard, because the machine keeps the bar tracking regardless.

Hold a neutral spine and stop the set the moment the back rounds. The Smith machine will keep moving long after your spine gives out.

Drifting nearly upright so the row becomes a heavy shrug.

Hinge to 45 degrees or lower and hold that torso angle for every rep. Needing to stand up to finish means the weight is too heavy.

Easier and Harder Than Smith Bent Over Row

Easier progression

Cable One Arm Straight Back High Row (kneeling)

Swap Smith Bent Over Row For

Dumbbell Lying Rear Delt Row

Lever One Arm Bent Over Row

Cable Reverse-grip Straight Back Seated High Row

Smith Bent Over Row — Frequently Asked Questions

How do you do the Smith Bent Over 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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Smith Bent Over Row work?

The Smith Bent Over Row primarily targets the upper back. It is classified as a back exercise and is performed with a Smith machine.

How many sets and reps of the Smith Bent Over Row should I do?

For muscle growth: 3-4 sets of 8-12 reps with a 1-second hold at the ribcage and a controlled 2-second lower, 90 seconds rest. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Smith Bent Over Row good for beginners?

Not usually. The Smith Bent Over Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.

What can I do instead of the Smith Bent Over Row?

Try the Dumbbell Lying Rear Delt Row, Lever One Arm Bent Over Row or the Cable Reverse-grip Straight Back Seated High Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Smith Bent Over Row the same as the bent over smith row?

Yes. The Smith Bent Over Row is also commonly called the bent over smith row or the smith machine bent over row. Different gyms and training programs label it differently, but "bent over smith row" and "smith machine bent over row" refer to this same movement.