Smith Machine Bent Over Row

Middle Back

Smith Machine Bent Over Row

LevelBeginner EquipmentMachine MechanicCompound ForcePull

A Smith machine row in which you hinge forward and pull the bar to your waist for the middle back and lats.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats Shoulders

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked12 %

Effort during a set6.0 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the bar around knee height and stand behind it with feet hip-width apart.
2Hinge at the hips with a flat back and grip the bar overhand, slightly wider than shoulders.
3Unlock the bar.

How to perform

1Pull the bar toward your lower ribs by driving your elbows back.
2Squeeze your shoulder blades together at the top.
3Lower the bar slowly until your arms are straight.
4Keep your torso angle steady through all repetitions.