Underhand Smith Machine Bent Over Row

The underhand Smith machine bent-over row is a compound pulling exercise performed on a fixed-path barbell with a supinated, palms-up grip. The underhand grip shortens the range of motion at the shoulder and increases biceps involvement while still driving heavy load into the lats and mid-back. Because the Smith machine's bar travels on a fixed vertical track, it removes the balance demands of a free-weight row, letting you focus on pulling mechanics under a stable load.

Muscles Targeted

• Primary: Latissimus dorsi, rhomboids
• Secondary: Biceps brachii, rear deltoids, trapezius
• Tertiary: Erector spinae, forearms

Starting Position

Set the Smith machine bar to roughly knee height and unrack it. Stand with your feet shoulder-width apart and grip the bar with an underhand grip slightly narrower than shoulder width. Hinge at the hips until your torso is close to 45 degrees, knees softly bent, back flat, and arms hanging straight down holding the bar.

Execution Steps

1. Brace your core and set a flat back before initiating the pull
2. Pull the bar toward your lower ribs, driving your elbows back and keeping them close to your torso
3. Squeeze your shoulder blades together at the top of the row for a full contraction
4. Pause briefly at peak contraction while keeping your torso angle fixed
5. Lower the bar under control back to full arm extension without letting your torso rise
6. Repeat for the desired reps, keeping the hip hinge angle constant throughout the set

Form Cues

• Keep your torso angle locked - don't let your hips rise or fall as you pull
• Drive your elbows backward and close to your ribs rather than flaring them out
• Lead with the elbows, not the hands, to maximize back engagement
• Keep a flat back and neutral neck throughout, avoiding spinal rounding
• Control the descent instead of letting the bar drop on the fixed track

Common Mistakes

• Standing too upright: reduces range of motion and shifts work to the traps - maintain a consistent 45-degree hip hinge
• Using torso momentum to jerk the weight: turns the row into a cheat movement and reduces lat engagement - keep the torso still and pull with the back
• Rounding the lower back: increases spinal injury risk under load - brace the core and keep a neutral spine throughout
• Pulling to the chest instead of the lower ribs: overemphasizes the rear delts and reduces lat recruitment - aim the bar toward the lower ribcage
• Using excessive weight: forces cheating and shortens the range of motion - choose a load that allows full control through the complete range

Variations

• Overhand Smith machine bent-over row: pronated grip shifts emphasis toward the upper back and rear delts
• Barbell bent-over row: free-weight version that adds balance and stabilizer demand
• Single-arm Smith machine row: unilateral loading to address left-right imbalances
• Chest-supported row: removes lower-back stress by supporting the torso on a bench
• Pendlay row: dead-stop version from the floor for greater starting power

Tips for Progression

• Add weight in small increments once all reps are completed with strict form
• Increase reps to 10-12 before adding load
• Add a brief pause at peak contraction to increase time under tension
• Slow the eccentric phase to 2-3 seconds to build additional control and strength

Training Notes

Program the underhand Smith machine bent-over row 1-2 times per week as a primary or secondary back builder on pull or upper-body days. Use 8-12 reps for 3-4 sets with 60-90 seconds rest. The fixed bar path makes it a good option for lifters who want heavy back volume without the stabilization demands of a free barbell.