Table of Contents
- What is the Smith Machine Row?
- Smith Machine Row Muscles Worked
- Smith Machine Row Benefits
- How to Execute Smith Machine Rows
- Difference Between Free Weight Barbell Rows and Smith Machine Rows
- Smith Machine Row Variations
- Common Smith Machine Row Mistakes
- The Smith Machine Row - An All-time Great Back Exercise?
If you were to construct the "Mount Rushmore" of back strength and development, a few exercises are definite no-brainers. The conventional deadlift…obviously. Lat pull-downs…of course. Weighted pull-ups…yep. Barbell rows…no doubt.
We doubt anybody would have a major problem with these four…but you'll probably notice that there is something missing from the mountain.
Smith Machine exercises…to include arguably the most effective Smith Machine back exercise out there…the Smith Machine row.
Between its ability to target each of the major back muscle groups with pinpoint focus while minimizing the risk of compromised form and joint stress, we think it deserves a long, hard look.
We don't expect you to get your carving tools out to pay homage to the Smith row, but at least take a few minutes to read up on one of the most effective back exercises you may be missing out on.
What is the Smith Machine Row?
The Smith Machine row is an upper-body compound exercise, meaning that it works multiple muscle groups as well as different joints (specifically the shoulder and elbow joints). This status advances this movement from a simple back exercise to a partial compound movement.
Smith Machines almost completely remove stabilization requirements, which prevents this row variation from attaining "full" compound lift status (Saeterbakken et al., 2015). However, its ability to isolate muscles is arguably its most attractive capability (Haugen et al., 2023).
Smith Machine Row Muscles Worked
Rows of all kinds have been staples in "back day" training for a long time. Smith Machine rows are no different, and if you're looking to target your lats, traps, delts, and rhomboids (all of the largest back muscles), you're in business.
Besides directly targeting these primary muscle groups, the forearms and biceps are heavily involved, constantly gripping and stabilizing the Smith Bar. The abs and other core muscles are also engaged to maintain proper torso positioning.
If you want a bit more variety, it isn't difficult to change up the primary Smith Machine muscles worked. Incorporating a supinated (underhand) grip more heavily works the lats and biceps. Alternating between a supinated and pronated (overhand) grip allows you to enjoy a more comprehensive muscle-building experience.
Smith Machine Row Benefits
Just about every Smith Machine exercise allows you to maintain much greater direct focus on the movement's target muscle groups. Without having to worry about balancing or stabilizing the Smith Bar, the individual muscles receive almost all of the attention on every rep.
The Smith Bar's perfectly vertical and consistent bar path is much easier to control, particularly on longer, "grindier" sets. The result? Less strain on the joints and fewer occurrences of form breakdown during big sets (Aerenhouts et al., 2020).
These benefits are in addition to the previously discussed muscle development, making the Smith Machine row a legit "can't miss" exercise.
How to Execute Smith Machine Rows
Prepping for Smith Machine rows is incredibly easy; only a few weight plates are necessary to get started.
- Position the Smith Bar slightly below knee level. Stand over it so that it is directly below your shoulders and in line with your lower chest when "rowed" up to you. Your feet should be roughly hip-width apart and positioned underneath the Smith Bar.
- Bend your knees slightly and hinge your hips back until your torso is at a roughly 45-degree angle. You will maintain this angle throughout the duration of each set, keeping your spine in a neutral alignment and your core tight.
- Grasp the barbell with a double pronated (overhand) grip and slightly twist your wrists to unrack it.
- In a controlled manner, raise the bar upwards until it makes light contact with your lower chest/upper abs. Pause briefly before slowly lowering it to its starting position.
- If you have finished your set, twist the Smith Bar slightly forward to rack it in the desired height position.
What's the Difference Between Free Weight Barbell Rows and Smith Machine Rows?
Barbells are wonderful pieces of equipment, aren't they?
The free weight barbell row is one of the most effective back development exercises, as well as being a go-to posterior chain movement. In these regards, it is similar to the Smith Machine row, although its significant stabilization requirement is the main differentiator between the two exercises.
Smith Machines excel at doing two important things:
- Keeping the bar perfectly balanced
- Keeping the bar path perfectly straight and vertical
These qualities remove much of the Smith Machine Rows' stabilization requirements. This allows you to more easily and directly isolate the target muscles (in this case, the back muscles). However, free weight barbell rows are significantly more effective at developing the core, upper back/shoulders, and other stabilizers since these must remain engaged at all times.
If muscle isolation is your main objective, the Smith Machine row will become your new best friend. If you're more interested in overall core development, be sure to work some free weight rows into your routine, as well.
Smith Machine Row Variations
The sky is pretty much the limit when it comes to row variations, and it's hard to go wrong with options like wide-grip Smith rows, single-arm Smith Machine rows, and the aforementioned supinated Smith row. Other common variations include:
The Smith Pendlay Row
A take on the free weight version of a similar name, the Smith Pendlay row is renowned for its power development capabilities. It involves an explosive pull (rather than a much more controlled ascent) from the ground (or from any desired starting heights) to the abdomen to kick off each rep.
The Chest-Supported Smith Row ("Seal Rows")
If you have access to an adjustable weight bench, the Chest-Supported Smith Row is another popular option to try. With the bench set to roughly a 45-degree angle, lie chest down and knock out a few sets of "Seal Rows" to really isolate your upper and mid-back.
Common Smith Machine Row Mistakes
Smith Machines are designed to perfect your form; however, they can't correct every mistake we see trainees make with Smith Machine rows. A couple of the most common mistakes include:
Standing too upright
By far the most common mistake. Without an adequate forward lean (of at least ~30 degrees), you will likely turn the exercise into less of a row and more of a shrug. This isn't a "bad" thing, but it does drastically change the Smith Machine row muscles worked.
Losing control during the eccentric phase
The forceful and less-controlled concentric pull of the Smith Pendlay Row does not offer the same benefits if you lose control during the eccentric (lowering) phase. Always lower the bar in a slow and controlled manner in order to maximize benefits.
The Smith Machine Row…an All-time Great Back Exercise…?
In the process of putting this piece together, we admit that we started to reassess our "Back Mount Rushmore" hierarchy.
The Smith Machine row may actually have displaced one of the "Big 4" we mentioned earlier!
We're not going to tell you which one may have gotten the boot. Instead, we encourage you to consider incorporating Smith Machine rows alongside these exercises rather than substituting one for another.
When you combine the focused precision of Smith Machine movements with the core and stabilization-maximizing free weight exercises, you'll be well on your way to growing your back to Mount Rushmore-esque proportions!
References
- Aerenhouts, D., Clarys, P., Taeymans, J., & Delecluse, C. (2020). Using machines or free weights for resistance training in adults: A randomized controlled trial. International Journal of Environmental Research and Public Health, 17(21), 7848. https://doi.org/10.3390/ijerph17217848
- Haugen, M. E., Vårvik, F. T., Larsen, S., Haugen, A. S., van den Tillaar, R., & Bjørnsen, T. (2023). Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy, and jump performance: A systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 15(1), 103. https://doi.org/10.1186/s13102-023-00713-4
- Saeterbakken, A. H., Andersen, V., Brudeseth, A., Lund, H., & Fimland, M. S. (2015). The effect of performing bi- and unilateral row exercises on core muscle activation. International Journal of Sports Medicine, 36(11), 900-905. https://doi.org/10.1055/s-0034-1398646
