Smith Narrow Row
Also known as: smith machine narrow row
The point of Smith Narrow Row is a thicker, wider upper back; a guided vertical bar path is how it gets there.
How to do Smith Narrow Row
- Adjust the seat height and position yourself on the machine with your feet flat on the floor.
- Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
- Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Smith Narrow Row Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Narrow Row Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Smith Narrow Row
Swap Smith Narrow Row For
Smith Narrow Row — Frequently Asked Questions
How do you do the Smith Narrow Row?
Adjust the seat height and position yourself on the machine with your feet flat on the floor. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart. Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together. 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 Narrow Row work?
The Smith Narrow 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 Narrow Row should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Narrow Row good for beginners?
Yes. The Smith Narrow Row is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Smith Narrow Row?
Try the Elevator, Barbell Reverse Grip Incline Bench Row or the Lever Reverse Grip Vertical 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 Narrow Row the same as the smith machine narrow row?
Yes. The Smith Narrow Row is also commonly called the smith machine narrow row. Different gyms and training programs label it differently, but "smith machine narrow row" refer to this same movement.
