Smith Bent Over Narrow Supinated Grip Row
Smith Bent Over Narrow Supinated Grip Row Exercise Description
The Smith Bent Over Narrow Supinated Grip Row is a hip‑hinge rowing variation performed on the Smith machine with a close, underhand grip. It primarily targets the latissimus dorsi while heavily involving the mid‑back musculature (rhomboids, middle and lower trapezius) for scapular retraction and depression. The biceps brachii, brachialis, and forearm flexors assist in elbow flexion and grip, and the spinal erectors and deep core act isometrically to maintain a neutral spine. The underhand, narrow hand position keeps the elbows close to the torso and encourages a bar path toward the lower ribs/upper abdomen. The Smith machine’s fixed bar path can help you focus on consistent torso angle, controlled scapular motion, and smooth pulling mechanics without balancing a free bar.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Flexor Digitorum Superficialis, Rhomboid Major, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Spinalis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Smith Machine
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Smith Bent Over Narrow Supinated Grip Row Exercise
‘- Set the bar at a comfortable rack height. Stand with your midfoot under the bar, feet about hip‑width.
– Grip the bar underhand (palms up), hands slightly inside shoulder width. Wrap thumbs and keep wrists straight.
– Soften your knees, brace your trunk, and hinge at the hips until your torso is roughly 30–45° to the floor with a neutral spine and head in line.
– Unrack by rotating the bar, letting it hang at arm’s length beneath your shoulders; keep the bar close to your shins/thighs.
– Initiate the pull by drawing your shoulder blades back and slightly down, then drive your elbows toward your hips.
– Row the bar toward your lower ribs/upper abdomen, elbows close to your sides; avoid shrugging or extending (arching) your lower back.
– Pause briefly with the scapulae retracted, then lower the bar under control until your elbows are straight without losing your torso angle.
– Keep your ribs down, core braced, and bar path close to the body throughout. Move smoothly—no jerking or using momentum.
– Re‑rack by rotating the bar onto the hooks before standing upright.
Smith Bent Over Narrow Supinated Grip Row Tips
‘- Stand with your midfoot under the bar and feet about hip‑width for stable positioning.
– Use an underhand grip with hands slightly inside shoulder width, wrapping your thumbs and keeping your wrists straight.
– Soften your knees, brace your trunk, and hinge at the hips until your torso is about 30–45° to the floor with a neutral spine and head in line.
– When you unrack, let the bar hang at arm’s length beneath your shoulders and keep it close to your shins/thighs.
– Start each rep by drawing your shoulder blades back and slightly down before driving your elbows.
– Drive your elbows toward your hips, keeping them close to your sides as you row the bar to your lower ribs/upper abdomen.
– Avoid shrugging or extending (arching) your lower back as you pull.
– Pause briefly at the top with your shoulder blades retracted before lowering.
– Lower the bar under control until your elbows are straight, maintaining your torso angle.
– Keep your ribs down, core braced, bar path close to your body, and avoid jerking or using momentum.
Smith Bent Over Narrow Supinated Grip Row Beginner Introduction
The Smith Bent Over Narrow Supinated Grip Row is a Smith‑machine rowing pattern that blends a hip hinge with a close, palms‑up pull. With the fixed bar path of the machine, attention shifts toward a steady upper‑body angle, deliberate shoulder‑blade movement, and a smooth, consistent pull toward the lower rib and upper stomach area. The narrow, underhand hand position guides the elbows to travel near the sides, creating a compact, controlled motion that emphasizes the back rather than swinging through the hips.
This variation strongly challenges the lats and mid‑back, with the upper back muscles working hard as the shoulder blades draw back and slightly down. The biceps and forearms assist during the pull and gripping phase, while the lower back and core hold a stable, neutral posture throughout the set. Because balance demands are reduced compared with a free bar, attention can shift toward tension, body alignment, and even tempo, making this row a focused option for building pulling strength and back awareness.