Smith Reverse Grip Bent Over Row

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.