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Smith Reverse Grip Bent Over Row

Smith Reverse Grip Bent Over Row

The Smith Reverse Grip Bent Over Row is a fantastic exercise that targets multiple muscles in your upper body, including your back, biceps, and shoulders. It is an effective movement for strengthening and developing these muscle groups, ultimately enhancing your overall upper body strength and aesthetics. To perform the Smith Reverse Grip Bent Over Row, you will need access to a Smith machine. Start by adjusting the bar to an appropriate height, ensuring that it falls slightly below your knees when you stand with your feet shoulder-width apart. Grasp the bar with an underhand, shoulder-width grip. Position yourself by bending your knees slightly, leaning forward from your hips, and maintaining a straight back. As you begin the exercise, retract your shoulder blades and pull the barbell up towards your midsection. Make sure to engage your back muscles throughout the movement and avoid relying solely on momentum. Control the descent as you lower the barbell back down to the starting point, maintaining tension in your muscles. Aim for a controlled tempo and perform the exercise using a weight that challenges you while maintaining proper form. Incorporating the Smith Reverse Grip Bent Over Row into your workout routine can provide various benefits. Strengthening your back muscles can improve your posture, reduce the risk of back pain, and enhance your performance in other upper body exercises. Additionally, the engagement of your biceps and shoulders during this exercise helps to target and develop these muscle groups, creating a well-rounded upper body workout. Remember to prioritize proper form and start with a weight that allows you to perform the exercise correctly. Gradually increase the weight as you become more comfortable and confident with the movement. As with any exercise, it's essential to listen to your body and adjust the intensity and volume according to your fitness level and goals. Incorporate the Smith Reverse Grip Bent Over Row into your routine, and you'll be on your way to a stronger and more muscular upper body.


  • Stand facing a smith machine with your feet shoulder-width apart.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  • Reach down and grasp the bar of the Smith machine with an underhand grip, hands shoulder-width apart.
  • Keep your chest up and your shoulders back as you pull the bar towards your lower chest, leading with your elbows.
  • Focus on squeezing your shoulder blades together at the top of the movement.
  • Lower the bar back down in a controlled manner, fully extending your arms but keeping tension in your back.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Focus on pulling your elbows back and squeezing your shoulder blades together.
  • Control the weight on the eccentric (lowering) phase of the exercise.
  • Gradually increase the resistance as you become stronger.
  • Breathe out as you pull the weight towards your body.
  • Don't use excessive momentum or swinging to move the weight.
  • Ensure that your back remains straight and doesn't round.
  • Include this exercise in your back workout routine for optimal results.
  • Consider using a spotter or trainer to provide feedback and guidance.

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