FitCi
Smith Machine Row is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the bar to an appropriate height, set your feet shoulder-width apart, and push your hips back to hinge your torso forward.
- Keeping your back flat, grip the bar at shoulder width with your palms facing you or forward.
- Keeping your elbows close to your body, pull the bar toward your abdomen and squeeze your back muscles.
- Lower the bar under control until your arms are fully extended.
- Continue with controlled reps, keeping your torso angle fixed.
Coaching tip
Keep your torso fixed, pull the bar toward your navel, and don't round your back.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.