Smith Narrow Row

Setup

1. 01Set the Smith bar to around knee height for a clean unrack in the hinge.
2. 02Take an overhand grip inside shoulder width, hands about a fist apart from the thighs.
3. 03Hinge to a 30 to 45 degree torso angle with a flat back and soft knees.
4. 04Unrack and let the bar hang with the arms straight.

Execution

1. 01Row the bar toward the lower abdomen, keeping the elbows brushing the ribs.
2. 02Squeeze the lats hard as the bar touches the body.
3. 03Lower to full elbow extension under control.
4. 04Maintain the same hinge depth for the whole set.

Checkpoints

• -Elbows track close to the torso on every rep.
• -The bar lands low on the abdomen, not high on the chest.
• -The back stays flat and the hips stay back.
• -The bottom position reaches a full stretch with straight arms.

Common mistakes

• -Letting the elbows drift wide and shifting work to the upper back.
• -Shrugging the shoulders toward the ears during the pull.
• -Bouncing out of the bottom with momentum.
• -Rising out of the hinge as fatigue builds.