Smith Bent Over Narrow Supinated Grip Row
Description
The Smith bent over narrow supinated grip row uses the Smith machine with a close underhand grip. The supinated grip pulls the elbows in tight and emphasizes the lower lats and biceps.
Muscle Group
Equipment Required
Smith Bent Over Narrow Supinated 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 underhand 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 abdomen by driving the elbows back.
- Squeeze the lats and biceps at the top.
- Lower the bar slowly back to full arm extension and repeat.
Smith Bent Over Narrow Supinated Grip Row Form & Visual
Smith Bent Over Narrow Supinated Grip Row Benefits
- Hits the lats hard with the underhand grip.
- Builds biceps strength through the supinated pull.
- Smith path keeps the bar moving in a fixed line.
- Easy to load heavy on the Smith machine.
- Carryover to chin ups and underhand pulls.
- Trains horizontal pulling strength.
Smith Bent Over Narrow Supinated Grip Row Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Brachialis
- Posterior deltoid
Smith Bent Over Narrow Supinated Grip Row Variations & Alternatives
- Smith Bent Over Row Pronated
- Barbell Underhand Row
- Cable Underhand Row
- Yates Row
