Written by Tyler DiGiovanni | BSBM
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
Rows are a pivotal exercise in upper body strength training, particularly for targeting back muscles. Smith Machine Bent-Over Rows can be a great option for someone who doesn't have access to barbells at their gym (like Planet Fitness) but still wants to do this super effective upper body exercise.
Their impact, however, is best understood in contrast to other rowing exercises like the bent-over barbell row, single-arm dumbbell row, and seated cable rows. This guide aims to provide a thorough understanding of Smith Machine Rows, detailing their technique, benefits, and limitations.
Table of Contents
- How To Perform Smith Machine Rows
- Muscles Targeted
- Comparing Smith Machine Rows To Other Variations
- Selecting Weight And Reps
- Why To Incorporate Smith Machine Rows
- What To Be Aware Of With Smith Machine Rows
- Integrating Free Weights And Other Row Forms
- Conclusion
How To Perform Smith Machine Rows
Smith Machine Rows demand proper technique for effectiveness and safety:
- Setup: Adjust the Smith Machine bar to mid-thigh height. Stand facing the bar, feet shoulder-width apart. Make sure that the bar will unrack when rolling your wrist back.
- Grip and Posture: Grasp the bar with an overhand grip, wider than shoulder-width. If you're using an underhand grip, you'll want to bring your hands to shoulder-width. Hinge at the hips, keeping your spine neutral, and lean forward until your torso is almost parallel to the floor.
- Execution: Keep your head aligned with your spine. Pull the bar towards your lower abdomen, driving the elbows back and squeezing the shoulder blades. Perform this movement in a slow and controlled manner.
- Return: Gradually extend your arms to lower the bar back to the starting position, maintaining control throughout.
(Image credit to drmikeclips on Instagram)
Muscles Targeted
Smith Machine Rows are a comprehensive exercise that targets several muscle groups, primarily in the back, but also engages other areas of the upper body. Understanding the muscles used in this exercise helps in appreciating its effectiveness in building upper body strength and enhancing muscular development. Here's a detailed breakdown:
Primary Muscle Groups Engaged
- Latissimus Dorsi (Lats): These are the broadest and most well-recognized muscles of the back, extending from under the arms to the lower back. Smith Machine Rows primarily target the lats, especially when pulling the bar towards the lower abdomen. The lats are crucial for creating a V-shaped torso and play a significant role in pulling movements.
- Trapezius Muscles (Traps): The traps are located on the upper part of the back and extend to the neck. Smith Machine Rows engage the mid and lower traps, which are essential for scapular retraction (squeezing the shoulder blades together) and contribute to a strong, well-defined, thick inner back.
- Rhomboids: These muscles, located between your shoulder blades, are also heavily involved in the Smith Machine Row. They work in tandem with the traps for scapular retraction and stabilization, which is crucial for maintaining proper posture during the exercise.
- Rear Deltoids (Rear Delts): Located at the back of the shoulder, the rear delts are engaged during the rowing motion, especially as you pull the bar towards your body and squeeze your shoulder blades together.
- Teres Major and Teres Minor: These muscles, located near the outer edges of the shoulder blades, assist in the rowing motion. The teres major works closely with the lats, while the teres minor is part of the rotator cuff group, playing a role in stabilizing the shoulder joint.
Secondary Muscle Groups Engaged
- Biceps and Forearms: The biceps are involved in the pulling action of the row, while the forearms work to maintain a firm grip on the bar. The amount of biceps engagement changes with an under or overhand grip.
- Erector Spinae (Lower Back Muscles): These muscles, which run along your spine, are engaged to maintain a neutral spine position during the exercise. They play a crucial role in back stabilization and overall posture.
- Core Muscles (Including the Rectus Abdominis, Obliques, and Transverse Abdominis): The core is engaged throughout the movement to stabilize the body, particularly when maintaining the bent-over position. A strong core is essential for effectively transferring power during the row and protecting the spine.
- Gluteus Maximus and Hamstrings (To a Lesser Extent): While the focus is on the upper body, these lower body muscles are also engaged to maintain stability and posture during the exercise, particularly in the bent-over position.
(Image credit to sajelrfitness on Instagram)
Comparing Smith Machine Rows to Other Row Variations
If you have other options available, you may be wondering how one type of row differs from another. We'll take a look at three of the most popular row exercises to see what they have to offer that the Smith machine doesn't.
Smith Machine Rows vs. Barbell Rows
Smith Machine Rows:
- Stability and Control: The fixed path of the Smith Machine provides stability, reducing the need for balance and coordination compared to free weights.
- Muscle Targeting: Focuses more precisely on specific muscle groups, allowing for targeted muscle development.
- Safety: Lower risk of form breakdown due to the controlled movement path, making it a safer option for beginners or those with back issues.
Barbell Rows (Bent Over Barbell Rows):
- Range of Motion and Muscle Activation: Offers a greater range of motion, engaging more muscles and promoting functional strength.
- Core and Stabilizer Engagement: Requires significant stabilization from the core, lower back, and legs, enhancing overall body strength and coordination.
- Versatility: Allows for variations in grip (overhand, underhand) and stance, which can alter the muscles emphasized.
Smith Machine Rows vs. Dumbbell Rows
Smith Machine Rows:
- Symmetrical Muscle Development: The fixed bar ensures even distribution of weight, promoting symmetrical muscle growth.
- Ease of Use: Easier for beginners to learn and execute due to the guided motion of the bar.
Dumbbell Rows (Single Arm Dumbbell Rows):
- Unilateral Training: Works each side of the body independently, helping to correct muscular imbalances.
- Enhanced Range of Motion: Allows for a longer stretch at the bottom and a complete contraction at the top, engaging more muscle fibers.
- Functional Strength: Mimics real-life lifting scenarios, improving functional strength and coordination.
Smith Machine Rows vs. Seated Cable Rows
Smith Machine Rows:
- Consistent Resistance: Offers uniform resistance throughout the movement, which can be beneficial for progressive overload and hypertrophy.
- Controlled Movement: The guided path can reduce the risk of technique errors and injuries, especially in beginners or during rehabilitation.
Seated Cable Rows:
- Variable Resistance: The cable system provides constant tension throughout the movement, challenging the muscles differently at various angles.
- Lower Back Stress Reduction: The seated position alleviates stress on the lower back, making it suitable for individuals with back concerns.
- Customization: The ability to change handles (wide grip, narrow grip, etc.) allows for varied muscle engagement and stimulation.
Selecting the Appropriate Weight and Repetitions
Weight: If you are a true beginner, start with just the bar. Get comfortable with the motion of the exercise, making sure you are using the right muscles and are confident with your form. Once you know what you're doing, start with a 10 lb plate on each side to assess your strength level.
Reps: Rep range is going to vary depending on what your goals are. If you are looking to build muscle, a rep range of 8-12 seems to be the sweet spot, with 12 being the highest amount of reps you can perform before failure. If strength is your goal, a rep range of 3-6 is recommended.
Remember, DON'T COMPROMISE FORM!
Why Smith Machine Rows Should Be Part Of Your Routine
- Targeted Muscle Engagement: The Smith Machine's fixed path helps isolate specific upper back muscles.
- Safety and Stability: Its guided path reduces injury risk and is beneficial for those new to lifting or with physical limitations.
- Mind-Muscle Connection: Because the bar is on a set path, you can really focus on using your back to move the weight and not rely on momentum.
What To Be Aware Of With Smith Machine Rows
- Limited Range of Motion: The fixed bar path can restrict natural body movements, potentially leading to less effective muscle engagement.
- Reduced Core and Stabilizer Involvement: The machine's stability means less work for core and stabilizing muscles, a disadvantage for overall functional strength.
- Risk of Unnatural Movement Patterns: The rigid structure may promote unnatural rowing motions, potentially increasing injury risk or muscle imbalances over time. A big factor in this can be the angle of the path of the Smith machine bar.
(Image credit to samspencer021 on Instagram)
Integrating Free Weights and Other Row Forms
Incorporating a range of rowing exercises, including free weights, ensures a comprehensive back workout. Free weight variations like barbell and dumbbell rows engage the core more and support functional strength development. Those with lower back issues might be better off with seated cable rows where there isn't as much tension being put on the lower back.
You can also check out our list of Seated Cable Alternatives.
Conclusion
Smith Machine Rows are effective for upper back muscle development and overall muscle growth. Their stability and safety make them suitable for various fitness levels, but it's crucial to understand their limitations, such as reduced engagement of stabilizing muscles and the potential for unnatural movements.
Integrating other rowing exercises, especially free weights and cable rows, into your routine can lead to more balanced muscle development and functional strength. As with any exercise, maintaining proper form, selecting appropriate weights, and executing movements in a controlled manner are key to maximizing benefits and ensuring a safe, effective workout journey.
Tyler DiGiovanni
Author