- EquipmentSmith machine
- PatternPull
- Reps6 to 12 reps
- Joint loadLower back
Set the Smith bar at about knee height. Grip it a little wider than your shoulders, unhook it and hinge forward with soft knees and a flat back.
First cueKeep your torso angle fixed.
How to do the Smith Machine Row
Set up. Set the Smith bar at about knee height. Grip it a little wider than your shoulders, unhook it and hinge forward with soft knees and a flat back.
- Pull the bar toward your lower ribs.
- Squeeze your shoulder blades together.
- Lower to straight arms under control.
- Rotate the bar back onto the hooks after the set.
Form cues
- Keep your torso angle fixed.
- Brace your stomach.
- Pull with the elbows.
Common mistakes
- Standing up with each rep.
- Rounding the back.
Muscles worked
Main target: Upper back. The upper back is the muscle between and around the shoulder blades. It pulls the shoulder blades together and back, which is what every row trains and what holds a posture against a long day at a desk.
On the way: Lats, Biceps and Rear delts.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Smith Machine Row, from the same catalog the StatBlockFit app logs.
- Machine Chest Press Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Power Clean Same pull session: it trains the traps.
- Wrist Curl Same pull session: it trains the forearms.
A complete workout around it
4 movements, the Smith Machine Row first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Smith Machine Row 3 × 6 to 12 reps
- Machine Chest Press 3 × 8 to 15 reps
- Power Clean 3 × 1 to 5 reps
- Wrist Curl 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Inverted Row
Bodyweight
Gym or cable swap
Seated Cable Row
Cable
Less load on the lower back
Seated Cable Row
The Smith Machine Row loads the lower back by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Barbell Row.
Other variations of the Barbell Row: T-Bar Row, Pendlay Row, Chest-Supported Row, Inverted Row, Single-Arm Dumbbell Row, Seated Cable Row and Landmine Row.
Do before it: Cat-Cow (bracing), Band Pull-Apart (shoulder blades) and Chest-Supported Row (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Smith Machine Row is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Smith Machine Row?
Set up: Set the Smith bar at about knee height. Grip it a little wider than your shoulders, unhook it and hinge forward with soft knees and a flat back. Steps: 1. Pull the bar toward your lower ribs. 2. Squeeze your shoulder blades together. 3. Lower to straight arms under control. 4. Rotate the bar back onto the hooks after the set. Form cues: Keep your torso angle fixed. Brace your stomach. Pull with the elbows. Common mistakes: Standing up with each rep. Rounding the back.
What muscles does the Smith Machine Row work?
It trains the upper back as its main target and works the lats, biceps and rear delts on the way.
What can I do instead of the Smith Machine Row?
At home: Inverted Row. In a gym: Seated Cable Row. With less load on the lower back: Seated Cable Row. Each trains the same main muscle.
What should I pair the Smith Machine Row with?
Good partners in the same workout are Machine Chest Press, Power Clean and Wrist Curl.
How heavy should the Smith Machine Row be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.