Smith machine incline row

How to Do Smith machine incline row

1. Set an incline bench to a 30 to 45-degree angle and position it inside the Smith machine so the bar aligns with your mid-chest when lying face down.
2. Lie prone on the bench with your feet firmly on the floor, and grasp the bar with an overhand grip slightly wider than shoulder-width.
3. Unrack the bar and begin with your arms fully extended, allowing your shoulder blades to stretch forward slightly.
4. Row the bar upward by driving your elbows toward the ceiling and pulling your shoulder blades together.
5. Squeeze your back muscles at the top of the movement, then slowly lower the bar back to the starting position under control.

Muscles worked

Form tips

• Keep your chest pressed firmly against the bench pad throughout the entire lift to prevent momentum.
• Focus on pulling from your elbows rather than pulling with your hands to maximize back activation.
• Adjust the bench position forward or backward so the bar travels in a straight line without rubbing against your face or neck.

Common mistakes

• Lifting the chest off the bench pad to cheat the weight up using lower back extension.
• Flaring the elbows out at a 90-degree angle, which places excessive stress on the shoulder joints.
• Using a partial range of motion by failing to fully extend the arms at the bottom or touch the bar near the chest at the top.

Related Upper exercises

PushupAlternate incline dumbbell rowBarbell biceps curlBarbell cable triceps extensionBarbell pronated rowingBarbell supinated rowing