Smith Machine Bent-Over Row (Chest-Supported)
Chest down on an incline bench set inside the Smith machine, the bar rowed up along its rails; the bench and the rails hold everything but the back.
How to do it
Setup
Incline bench under the Smith bar, chest on the pad, the bar unhooked and hanging on long arms, overhand grip.
Steps
- Row the bar up until it nears the bench.
- Squeeze the blades without lifting the chest.
- Lower to long arms, then hook the bar after the set.
Common mistakes
Bench set so the bar hits it early: move it until the bar clears at the top. Chest peeling off the pad: lighter bar. Forgetting the hooks: turn the bar onto them before standing up.
Breathing
Exhale on the row, inhale lowering.
