Smith Reverse Grip Bent Over Row
Smith Reverse Grip Bent Over Row Exercise Description
The Smith Reverse Grip Bent-Over Row is a hip-hinged horizontal pulling exercise using a supinated (underhand) grip on a fixed bar path. It primarily trains the latissimus dorsi and mid‑back musculature (rhomboids and middle trapezius), with the posterior deltoids assisting and the elbow flexors (biceps brachii and brachialis) contributing to the pull. The Smith machine’s guided track helps maintain a consistent bar path so you can focus on bracing, scapular control, and smooth tempo. The reverse grip typically keeps the elbows closer to the torso, which aligns well with shoulder extension during the row. Use a stable hip hinge and neutral spine throughout to load the back musculature effectively while minimizing unwanted torso movement.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Gluteus Maximus, Longissimus, Multifidus, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Smith Machine
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Smith Reverse Grip Bent Over Row Exercise
‘- Set the Smith bar in the hooks. Stand with your midfoot under the bar; hands just outside shoulder-width, underhand grip.
– Rotate to unrack. Soften knees, brace the trunk, and hinge at the hips until your torso is roughly 30–45 degrees to the floor.
– Keep a neutral spine and neck; shoulders “down” (depressed) with light retraction. Let the arms hang straight under the shoulders.
– Pull the bar toward your lower ribs/upper abdomen, driving elbows toward your hips and keeping them close to your sides.
– Pause briefly; squeeze the shoulder blades together without shrugging.
– Lower the bar under control until the elbows are straight, maintaining torso angle and bracing.
– Keep the bar close to your body, weight balanced over midfoot/heels, and wrists in line with forearms.
– Re‑rack by standing tall from the hinge, then rotate the bar into the hooks.
– Avoid rounding the low back, using momentum, flaring the elbows wide, craning the neck upward, or letting the wrists bend back.
Smith Reverse Grip Bent Over Row Tips
‘- Stand with your midfoot under the bar and keep your weight balanced over your midfoot/heels.
– Grip the bar just outside shoulder-width with an underhand grip and keep your wrists in line with your forearms (don’t let them bend back).
– Soften your knees, brace your trunk, and hinge at the hips until your torso is about 30–45 degrees to the floor, then keep that torso angle throughout.
– Maintain a neutral spine and neck; avoid rounding your low back or craning your neck upward.
– Keep your shoulders “down” (depressed) with light retraction so you don’t shrug as you row.
– Let your arms hang straight under your shoulders at the bottom, with elbows straight before each rep.
– Pull the bar toward your lower ribs/upper abdomen, driving your elbows toward your hips and keeping them close to your sides (don’t flare them wide).
– Keep the bar close to your body on both the upward and downward phases.
– Pause briefly at the top and squeeze your shoulder blades together without shrugging.
– Lower the bar under control, maintaining your brace and torso position instead of using momentum.
Smith Reverse Grip Bent Over Row Beginner Introduction
The Smith Reverse Grip Bent-Over Row is a bent-over pulling movement performed on a Smith machine with an underhand hand position. The bar travels along fixed rails, so the path of the weight is predetermined, highlighting body tension and steady rhythm rather than balance or bar control. The torso leans forward from the hips while the bar is drawn toward the lower part of the trunk, creating a horizontal-style row that emphasizes pulling strength.
This exercise mainly challenges the lats and the middle portion of the upper back, with the rear shoulders and biceps lending strong support. The underhand hold generally brings the elbows closer to the sides as they move backward, encouraging a powerful pull through the back rather than the arms alone. Because the trunk stays inclined and relatively still, the core works to stabilize the spine while the shoulder blades glide in toward each other and then out again in a smooth, controlled pattern.