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Smith Reverse Grip Bent Over Row

An underhand-grip Smith machine row that keeps the elbows tight and biases the lower lats and biceps, in the style of a Yates row on a fixed path.

BackMachineHorizontal pull
GoLightWeight mediasmith-reverse-grip-bent-over-row

Demonstration coming soon

Primary

Latissimus dorsi

Secondary

BicepsRhomboidsRear deltoidsSpinal erectors

Equipment

Machine

Pattern

Horizontal pull

Setup

  1. 01Set the Smith bar to around knee height for the unrack.
  2. 02Grip the bar underhand at shoulder width.
  3. 03Hinge to roughly 45 degrees with a flat back and soft knees.
  4. 04Unrack and let the bar hang at arm's length.

Execution

  1. 01Row the bar to the lower abdomen with the elbows sliding along the ribs.
  2. 02Squeeze the lats and shoulder blades at the top.
  3. 03Lower under control to full arm extension.
  4. 04Keep the hinge angle fixed for every rep.

Checkpoints

  • -Palms face forward and wrists stay straight, not bent back.
  • -Elbows stay tight to the torso through the pull.
  • -The bar lands at the belt line, not the chest.
  • -The lower back stays flat under the underhand load.

Common mistakes

  • -Curling the bar with the arms instead of driving the elbows.
  • -Letting the wrists hyperextend under heavy loads.
  • -Standing taller each rep to shorten the range.
  • -Bouncing at the bottom and straining the biceps at full stretch.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps as a lat and biceps focused row.
  • -Control the stretch position carefully; the underhand grip loads the biceps at full extension.
  • -Alternate with the overhand Smith row across training blocks to cover both grips.

Related exercises

Smith Bent Over Row

Machine / Back

Barbell Reverse Grip Bent Over Row

Barbell / Back

Yates Row

Barbell / Back

EZ Bar Reverse Grip Bent Over Row

Barbell / Back

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