Smith Bent Over Narrow Pronated Grip Row

The Smith Bent Over Narrow Pronated Grip Row is a compound exercise that primarily targets the muscles in the back, specifically the middle trapezius, rhomboids, and latissimus dorsi. This exercise is performed using a Smith machine, which provides stability and allows for a controlled range of motion. The starting position for this exercise involves standing with your feet shoulder-width apart and slightly bent knees. Grip the barbell with a narrow, pronated (overhand) grip, keeping your palms facing down. From here, bend your upper body forward at the hips while maintaining a straight back. Your torso should be at an angle of around 45 degrees to the floor. While keeping your abs engaged and your back straight, exhale and pull the barbell towards your lower chest by retracting your shoulder blades. Squeeze your back muscles at the top of the movement, then slowly lower the barbell back to the starting position while inhaling. The Smith Bent Over Narrow Pronated Grip Row engages multiple muscle groups in your upper back, including the lats, traps, and rear delts. By incorporating this exercise into your workout routine, you can improve your posture, strengthen your back muscles, and enhance your overall upper body strength. Remember to start with a weight that allows you to maintain proper form throughout the exercise. Gradually increase the weight as you progress and feel more comfortable with the movement.

Instructions

• Stand facing a Smith machine, with your feet shoulder-width apart.
• Bend your knees slightly and hinge forward at your hips, keeping your back straight and chest up.
• Grasp the bar of the Smith machine with a narrow pronated grip, with your palms facing down and your hands shoulder-width apart.
• Keeping your core engaged, pull the bar towards your abdomen, squeezing your shoulder blades together.
• Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Maintain proper form and posture throughout the exercise.
• Engage your core muscles to stabilize your body.
• Focus on pulling the weight towards your lower abdomen, not your chest.
• Grip the bar with your palms facing down (pronated grip) and hands close together.
• Squeeze your shoulder blades together at the top of the movement.
• Control the weight on the way down to maximize muscle engagement.
• Progressively increase the weight as you get stronger to continue challenging your muscles.
• Listen to your body and adjust the weight or intensity as needed to prevent injury.
• Perform the exercise with proper breathing technique, exhaling during the lifting phase and inhaling during the lowering phase.
• If using a Smith machine, ensure the bar is at an appropriate height and is securely locked in place.