Smith Machine Bent-Over Row (Underhand Grip)
A horizontal pulling exercise performed with a supinated grip. The underhand grip changes the arm path and increases biceps involvement while the torso remains hinged and stable.
- Body part
- Back: all exercises
- Movement
- Pull: all exercises
- Equipment
- Smith Machine: all exercises
What it trains
- Latissimus Dorsi, Primary, 85%
- Erector Spinae, Primary, 85%
- Middle Trapezius, Primary, 85%
- Biceps Short Head, Secondary, 50%
- Rear Deltoid, Secondary, 50%
- Upper Abs, Stabilizer, 25%
How to perform
Take an underhand grip on the Smith Machine bar and step into a stable hip hinge.
Brace the trunk and pull the bar toward the lower abdomen.
Lower the bar slowly without losing the neutral spine.
Tips
Keep the wrists neutral and the elbows close enough to follow a natural path.
Stop the set if the biceps or elbows become uncomfortable.
Common mistakes
Using a jerking motion from the hips to start the row.
Letting the shoulders roll forward at the bottom of each repetition.
Related exercises
Variations · 1
Smith Machine Bent-Over Row (Overhand Grip)
Different grip mechanics: underhand versus overhand.
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