Back exercise

Smith Machine Bent Over Row

Bent-over row with the guided bar of the Smith machine.

How to do the Smith Machine Bent Over Row

4 steps, in the order you do them.

Stand facing the Smith machine bar, lean your torso forward about 45° with a neutral spine and grab it with an overhand grip.
Unrack the bar with your arms extended.
Pull toward your abdomen, driving your elbows back.
Lower with control and rack the bar when you finish.

What goes wrong most often when you do the Smith Machine Bent Over Row, and how to fix it.

You stand far from the bar and the guide pulls you forward.
Place your feet so the bar is over the middle of your foot and travels straight up to your belly.
You let go of the bar in midair without racking it on the hooks.
When you finish, rotate your wrists to lock the bar onto the hooks, and only then let go.
Your torso rises until you're almost upright to move more weight.
Keep your torso at about 45° on every rep and lower the weight if you stand up.