What muscles does the Smith Reverse Grip Bent Over Row work?

This exercise primarily targets the muscles of the upper and middle back, including the latissimus dorsi and rhomboids. It also works the biceps, rear delts, and stabilizing muscles in the core, glutes, and lower legs.

What equipment do I need for the Smith Reverse Grip Bent Over Row?

You’ll need access to a Smith machine with a barbell for this movement. If you don’t have a Smith machine, you can perform a similar reverse grip bent over row using a free-weight barbell or a T-bar row setup.

Is the Smith Reverse Grip Bent Over Row suitable for beginners?

Yes, beginners can use this exercise because the Smith machine provides stability and controlled bar path. Start with light weights to practice correct form before progressing to heavier loads.

What are common mistakes when performing the Smith Reverse Grip Bent Over Row?

Common errors include rounding the lower back, pulling with the arms instead of engaging the back muscles, and jerking the weight. Maintain a flat back, control the movement, and focus on squeezing the shoulder blades at the top of each rep.

How many sets and reps should I do for the Smith Reverse Grip Bent Over Row?

For general strength and muscle building, aim for 3–4 sets of 8–12 reps with proper form. Beginners may start with 2–3 sets of 10–12 reps using a lighter load to reduce fatigue and ensure technique.

What safety tips should I follow for the Smith Reverse Grip Bent Over Row?

Always keep your core engaged and maintain a neutral spine to protect your lower back. Avoid excessive weight that forces poor form and control the bar through both the lifting and lowering phases.

Are there variations of the Smith Reverse Grip Bent Over Row?

Yes, you can try a wide overhand grip for more focus on the upper back or a single-arm variation for unilateral strength. Adjusting your stance or bar path can also change the emphasis between lats, traps, and biceps.

Smith Reverse Grip Bent Over Row

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Strength Machine

Exercise Type

Weight & Reps

How To Do

Stand facing the Smith machine bar with feet shoulder-width apart, hinge forward at the hips with a straight back, and grip the bar with an underhand grip. Pull the bar toward your lower abdomen by bending your elbows and squeezing your shoulder blades together, then lower it back down with control. Keep your core engaged and maintain a flat back throughout the movement.

Step-by-Step Instructions

Set the barbell on the Smith machine to an appropriate height, ensuring it is secure and stable.
Stand facing the barbell with your feet shoulder-width apart.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your torso almost parallel to the ground.
Grip the barbell with an underhand (reverse) grip, hands slightly wider than shoulder-width apart.
Engage your core and pull the barbell towards your lower abdomen by bending your elbows and squeezing your shoulder blades together.
Pause briefly at the top of the movement, ensuring a full contraction in your back muscles.
Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more back exercises or barbell exercises in our exercise library.

Alternative Exercises

Smith Machine Bent-Over Row

Back

Barbell • Strength Machine

Smith Machine Narrow Row

Back

Barbell • Strength Machine

Barbell Reverse Grip Bent-over Row

Back

Barbell

Barbell Reverse Grip Bent-Over Row

Back

Barbell

Frequently Asked Questions

What muscles does the Smith Reverse Grip Bent Over Row work?: This exercise primarily targets the muscles of the upper and middle back, including the latissimus dorsi and rhomboids. It also works the biceps, rear delts, and stabilizing muscles in the core, glutes, and lower legs.
What equipment do I need for the Smith Reverse Grip Bent Over Row?: You’ll need access to a Smith machine with a barbell for this movement. If you don’t have a Smith machine, you can perform a similar reverse grip bent over row using a free-weight barbell or a T-bar row setup.
Is the Smith Reverse Grip Bent Over Row suitable for beginners?: Yes, beginners can use this exercise because the Smith machine provides stability and controlled bar path. Start with light weights to practice correct form before progressing to heavier loads.
What are common mistakes when performing the Smith Reverse Grip Bent Over Row?: Common errors include rounding the lower back, pulling with the arms instead of engaging the back muscles, and jerking the weight. Maintain a flat back, control the movement, and focus on squeezing the shoulder blades at the top of each rep.
How many sets and reps should I do for the Smith Reverse Grip Bent Over Row?: For general strength and muscle building, aim for 3–4 sets of 8–12 reps with proper form. Beginners may start with 2–3 sets of 10–12 reps using a lighter load to reduce fatigue and ensure technique.
What safety tips should I follow for the Smith Reverse Grip Bent Over Row?: Always keep your core engaged and maintain a neutral spine to protect your lower back. Avoid excessive weight that forces poor form and control the bar through both the lifting and lowering phases.
Are there variations of the Smith Reverse Grip Bent Over Row?: Yes, you can try a wide overhand grip for more focus on the upper back or a single-arm variation for unilateral strength. Adjusting your stance or bar path can also change the emphasis between lats, traps, and biceps.