Strength / Smith Machine
A row performed against an inclined pad inside the Smith machine, where the chest support removes the lower back from the movement and the guided bar keeps the pull in one line.
Smith Machine
beginner
compound
Set an incline bench inside the Smith machine facing the bar, and set the bar low enough that your arms hang straight when you lean on the pad.
Stand astride the bench with your feet planted and your chest resting against the top of the pad.
Take an overhand grip a little wider than shoulder-width and unhook the bar with your arms extended.
Pull the bar up to your lower chest, leading with your elbows and squeezing the shoulder blades together at the top.
Lower the bar under control until your arms are straight again, and repeat for the desired number of repetitions.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
