Fitwill stands in solidarity with Ukraine

Smith Narrow Row

Smith Narrow Row

The Smith Narrow Row is a compound exercise that primarily targets the muscles in your upper back, including the rhomboids, trapezius, and rear deltoids. This exercise is typically performed using a Smith machine, which is a weightlifting apparatus with a fixed barbell on vertical tracks. It can also be done with a barbell and a low pulley cable machine if a Smith machine is not available. The Smith Narrow Row helps strengthen the muscles responsible for your posture, upper body stability, and pulling movements. By pulling the barbell toward your lower abdomen, you activate and engage your back muscles, helping to develop an impressive V-shaped physique and a strong back. The Smith Narrow Row is a great exercise option for both beginners and advanced lifters. It allows you to target your back muscles effectively while providing stability and support. Keep in mind that it's important to maintain proper form throughout the movement to minimize any risk of injury and maximize muscle activation. To get the most out of this exercise, incorporate it into your back training routine with appropriate weight and reps for your fitness level. Remember, if you experience any pain or discomfort during the exercise, it's recommended to consult with a fitness professional or a physician to ensure you are performing it correctly and safely. Keep challenging yourself and enjoy the benefits of a stronger, more defined back with the Smith Narrow Row!


  • Start by setting the desired weight on the Smith machine.
  • Stand facing the machine and grip the bar with an overhand grip, palms facing down.
  • Bend your knees slightly and ensure that your feet are shoulder-width apart.
  • While maintaining a straight back and keeping your core engaged, pull the bar towards your abdominal area. Focus on using your upper back muscles to initiate the movement.
  • Squeeze your shoulder blades together at the top of the movement and hold for a brief moment.
  • Slowly release the bar and return to the starting position, allowing your arms to fully extend.
  • Repeat for the desired number of repetitions.
  • Remember to breathe continuously throughout the exercise, inhaling during the eccentric phase (lowering) and exhaling during the concentric phase (lifting).
  • Keep your movements smooth and controlled, avoiding any jerking or swinging motions.
  • Maintain proper form and avoid arching your back or using momentum to lift the weight.

Tips & Tricks

  • Focus on proper form and technique to engage the targeted muscles effectively.
  • Begin with a weight that allows you to maintain good form throughout the exercise.
  • Ensure that your back is straight and avoid rounding your spine.
  • Keep your shoulder blades pulled back and down throughout the movement.
  • Squeeze your shoulder blades together at the top of the movement to maximize muscle activation.
  • Maintain a controlled tempo, avoiding any jerking or swinging of the weights.
  • Incorporate a variety of grip widths (wide, medium, narrow) to target different areas of the back muscles.
  • Consider using lifting straps if grip strength becomes a limiting factor.
  • Gradually increase the weight over time to continually challenge your muscles.
  • Include Smith Narrow Rows in a well-rounded back training routine for optimal results.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts