Smith Reverse Grip Bent Over Row
Also known as: reverse grip smith bent over row, smith machine reverse grip bent over row, reverse grip smith machine bent over row
Smith Reverse Grip Bent Over Row is demanding enough to sit early in a session and pairs well with a heavy row.
How to do Smith Reverse Grip 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 underhand grip, hands 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.
- Repeat for the desired number of repetitions.
Smith Reverse Grip Bent Over Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Reverse Grip Bent Over Row Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Easier and Harder Than Smith Reverse Grip Bent Over Row
Swap Smith Reverse Grip Bent Over Row For
Smith Reverse Grip Bent Over Row — Frequently Asked Questions
How do you do the Smith Reverse Grip 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 Reverse Grip Bent Over Row work?
The Smith Reverse Grip 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 Reverse Grip Bent Over Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 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 Reverse Grip Bent Over Row good for beginners?
Not usually. The Smith Reverse Grip 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 Reverse Grip Bent Over Row?
Try the Bodyweight Standing One Arm Row (with Towel), Dumbbell Reverse Grip Incline Bench One Arm Row or the Rope Climb. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Reverse Grip Bent Over Row the same as the reverse grip smith bent over row?
Yes. The Smith Reverse Grip Bent Over Row is also commonly called the reverse grip smith bent over row or the smith machine reverse grip bent over row. Different gyms and training programs label it differently, but "reverse grip smith bent over row" and "smith machine reverse grip bent over row" refer to this same movement.
