Smith Machine Bent-Over Narrow Supinated-Grip Row
The Smith-machine bent-over row with a narrow underhand grip; the palms-up hands keep the elbows tight and bring the biceps in.
How to do it
Setup
Bar on the rails at knee height, hinged to about 45°, underhand grip at shoulder width or a little inside.
Steps
- Row the bar to the belly, elbows brushing the sides.
- Squeeze the blades without curling the bar.
- Lower along the rails to long arms.
Common mistakes
Curling the bar up: the elbows drive back, the hands only hold. Wrists bending under the bar: keep them straight. Torso bobbing with each rep: hold the hinge.
Breathing
Exhale on the pull, inhale lowering.
