Smith Machine Bent Over Row
Primary musclesBack / Wing
EquipmentFull Gym، Machine
Level—
Suggested3 × 8–12
Overview
Different exercises can train the same muscle group, yet each one may stress the muscles from a different angle. For better muscle development, make sure your program includes movements that challenge those muscles in more than one way.
How to do it
- 1
The Smith Machine Bent Over Row is highly effective for building the back and wing muscles. It works the full back chain and trains the latissimus dorsi, infraspinatus, trapezius, posterior deltoids and rhomboids. This is the same bent-over movement commonly used in strength training. You can program this exercise with low reps for strength or with higher reps for muscle and strength endurance.
Muscles worked
Target
Latissimus Dorsi
Synergists
Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Brachioradialis، Brachialis، Pectoralis Major
Alternatives & variations
Unilateral Lat Stretch on the Wall
Back / WingErector Spinae Full Gym Stretching
Band Assisted Muscle-Up
Back / WingCalisthenic Full Gym
Bent Over Dumbbell Row
Back / WingErector Spinae Dumbbells
Reverse Lat-Pulldown
Back / Wing Full Gym
Dead Hang
Back / Wing Full Gym
Inverted Row
Back / Wing Full Gym