Smith Bent Over Row (VERSION 2)
- Zielmuskel
- Deltoid Posterior
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Smith machine
- Körperregion
- Shoulders
- Typ
- Strength
The Smith bent over row (version 2) is a pulling exercise performed on a Smith machine that primarily targets the posterior deltoid, with strong assistance from the trapezius, infraspinatus, teres minor, lateral deltoid, brachialis, and brachioradialis. The fixed bar path of the Smith machine adds stability to the hinged position, making it effective for isolating the rear delts and upper-back musculature.
Smith Bent Over Row (VERSION 2): So führst du sie aus
- 1Set the Smith machine bar to approximately hip height and stand facing it with your feet shoulder-width apart.
- 2Hinge at the hips until your torso is nearly parallel to the floor, maintaining a neutral spine and soft bend in your knees.
- 3Grip the bar slightly wider than shoulder-width with an overhand or underhand grip, letting it hang at arm's length.
- 4Retract your shoulder blades and brace your core before initiating the pull.
- 5Row the bar upward toward your lower chest or upper abdomen, driving your elbows back and out to emphasize the rear delts.
- 6Squeeze your posterior deltoids and upper back at the top of the movement for a brief pause.
- 7Lower the bar in a controlled path back to the starting position, allowing your shoulder blades to protract fully.
- 8Complete your reps, then re-rack the bar by rotating the safety hooks into place.
Technik-Tipps
- Keep your torso angle consistent throughout the set — rising out of the hinge shifts the load away from the posterior deltoid.
- Lead with your elbows rather than your hands to maximize rear delt recruitment over the biceps.
- Maintain a neutral neck by gazing at a point on the floor a few feet ahead of you rather than craning upward.
- Use the Smith machine's safety hooks to set a lower catch point so you can go near failure without losing the bar.
Häufige Fehler
- Using momentum by jerking the torso upright, which takes load off the posterior deltoid and stresses the lower back.
- Pulling the bar too high toward the upper chest, which over-engages the trapezius and reduces isolation of the rear delt.
- Allowing the shoulder blades to stay protracted throughout, which prevents the posterior deltoid and trapezius from contracting fully.
- Gripping too narrow, which biases the brachialis and brachioradialis over the target shoulder muscles.
- Rounding the lower back in the hinged position, which increases spinal injury risk under load.
Häufig gestellte Fragen
What muscles does the Smith bent over row (version 2) work?
It primarily targets the posterior deltoid (rear delt), with the trapezius lower and middle fibers, infraspinatus, teres minor, lateral deltoid, brachialis, and brachioradialis acting as synergists.
What makes version 2 different from the standard Smith bent over row?
Version 2 typically involves a grip or elbow-path variation — such as a wider or underhand grip — that shifts emphasis more onto the posterior deltoid and lateral deltoid compared to the standard version.
Is the Smith machine good for bent over rows?
Yes — the fixed bar path reduces the balance demand, letting you focus on pulling mechanics and rear delt contraction. It also allows safe near-failure training by using the built-in safety hooks.
How far should I hinge forward during this exercise?
Aim for a torso angle close to parallel with the floor. A steeper hinge targets the posterior deltoid more directly; a more upright torso shifts the work toward the trapezius.
How many sets and reps should I do for the Smith bent over row (version 2)?
For rear delt development, 3–4 sets of 10–15 reps with controlled tempo works well. Because it is an isolation-oriented movement, moderate weight and a full squeeze at the top tend to produce better results than going excessively heavy.
