Smith Machine Row

The Smith machine row provides a fixed bar path for the barbell row. This can be useful for beginners learning horizontal pulling mechanics or when lower back stability is a concern.

Beginner 💪 Back Compound Pull
3–4
Sets
8–12
Reps
2 min
Rest
Compound
Type
🏋️ Smith Machine
Smith Machine Row — start and finish positionsSTARTFINISH
Smith Machine
Back Beginner Compound
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Muscles Worked

Learn more in the Back training guide →

Primary
Back
Secondary
Biceps
Rear Delts
Lats
Highlighted muscles

How To Perform

  1. 1 Set the bar at about knee height. Hinge at the hip to roughly 45 degrees.
  2. 2 Grip the bar with an overhand grip at shoulder-width.
  3. 3 Row the bar up to your lower chest, driving elbows back.
  4. 4 Return to the start under control.

Form Cues

  • ✓ Keep the back flat throughout.
  • ✓ The fixed bar path removes the need to control the bar — focus purely on the row.

Common Mistakes

  • ✗ Rounding the lower back.
  • ✗ Using hip drive to assist the row.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Smith Machine Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Smith Machine Row? These alternatives target the same muscles:

Barbell Row
Back · Intermediate
→
Machine Row
Back · Beginner
→
Seated Cable Row
Back · Beginner
→

Swap Smith Machine Row for something else

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Where This Exercise Fits

FAQ

How many sets of Smith Machine Row should I do?▾
3–4 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Smith Machine Row target?▾
Smith Machine Row primarily targets the Back. Secondary muscles include Biceps, Rear Delts, Lats.
Is Smith Machine Row good for beginners?▾
Smith Machine Row is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Smith Machine Row, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.