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All exercises

Smith narrow row

Beginner

Smith narrow row is a compound smith machine exercise for the upper back, also working the biceps and rear delts.

What it works

Primary muscle

Upper back

Also works

BicepsRear delts

Equipment
Smith machine
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the seat height and position yourself on the machine with your feet flat on the floor.
  2. 2Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
  3. 3Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
  4. 4Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Inverted rowBodyweight
  • Bodyweight standing rowBodyweight
  • Inverted row on benchBodyweight
  • Cable incline bench rowCable
  • Smith one arm rowSmith machine

Harder variations

  • Band one arm twisting seated rowResistance band
  • Barbell one arm bent over rowBarbell
  • Cable one arm bent over rowCable
  • Cable seated one arm alternate rowCable
Logged today · 3 min restSmith narrow row

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