Smith Bent Over Narrow Pronated Grip Row
Description
The Smith bent over narrow pronated grip row uses the Smith machine to provide a fixed bar path. The narrow pronated grip targets the upper back, rhomboids, and rear deltoids.
Muscle Group
Equipment Required
Smith Bent Over Narrow Pronated Grip Row Instructions
- Set the Smith machine bar at about knee height.
- Stand close to the bar with feet hip width apart.
- Grip the bar with a close overhand grip.
- Unrack the bar and step back slightly.
- Hinge at the hips with a flat back and the chest tall.
- Pull the bar up to your lower chest by driving the elbows back.
- Squeeze the upper back at the top of the row.
- Lower the bar slowly back to full arm extension and repeat.
Smith Bent Over Narrow Pronated Grip Row Form & Visual
Smith Bent Over Narrow Pronated Grip Row Benefits
- Hits the upper back with the close pronated grip.
- Fixed bar path of the Smith reduces stabilization demand.
- Builds rhomboids and rear deltoids.
- Easy to load heavy with bar safety hooks.
- Trains horizontal pulling strength.
- Smith path keeps form consistent on heavy sets.
Smith Bent Over Narrow Pronated Grip Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Posterior deltoid
- Biceps brachii
Smith Bent Over Narrow Pronated Grip Row Variations & Alternatives
- Smith Bent Over Row
- Barbell Bent Over Row
- Cable Row
- T Bar Row
