Smith Narrow Row
- Zielmuskel
- —
- Equipment
- Smith machine
- Körperregion
- Back
- Typ
- Strength
The Smith narrow row is a Smith machine pulling exercise that primarily targets the latissimus dorsi, middle trapezius, and rhomboids, with the biceps and brachialis assisting. The close grip pulls the elbows tight to the torso, placing emphasis on the mid-back and inner portions of the lats. It suits lifters who want a guided, stable row variation to build back thickness.
Smith Narrow Row: So führst du sie aus
- 1Set the Smith machine bar to approximately mid-shin height. Stand facing the bar with your feet shoulder-width apart.
- 2Hinge at the hips until your torso is roughly 45–60 degrees from vertical, keeping your back flat and your core braced.
- 3Grip the bar with a pronated (overhand) grip, hands shoulder-width apart or narrower — closer than a standard row grip.
- 4Unlock the bar from the safety hooks and let it hang at arm's length, keeping tension in your lats and a neutral spine.
- 5Pull the bar straight up toward your lower ribcage, driving your elbows close to your sides and back behind your torso.
- 6Squeeze your shoulder blades together and hold the contracted position briefly at the top.
- 7Lower the bar under control back to the starting position, allowing your shoulder blades to spread and your lats to fully stretch.
- 8Complete your reps, then re-engage the safety hooks to rack the bar.
Technik-Tipps
- Keep your elbows tucked close to your body throughout the pull — letting them flare wide shifts the load away from the lats and mid-back.
- Initiate the pull by retracting your shoulder blades first, not by curling with your arms, to ensure the back muscles do the primary work.
- Maintain a braced core and flat lower back for the entire set; a rounded spine under load is a common injury point.
- Use a controlled tempo on the descent — a slow, deliberate lower increases time under tension and reduces momentum.
Häufige Fehler
- Using too much torso momentum by swinging upright on each rep, which transfers the load away from the back and reduces effectiveness.
- Gripping the bar too wide, which defeats the purpose of the narrow variation and reduces lat engagement.
- Rounding the lower back under load, which places harmful shear force on the lumbar spine and risks injury.
- Pulling to the upper chest rather than the lower ribcage, which shortens the effective range of motion and reduces mid-back recruitment.
- Letting the bar drop too quickly on the way down, missing the eccentric phase where significant muscle growth stimulus occurs.
Häufig gestellte Fragen
What muscles does the Smith narrow row work?
It primarily works the latissimus dorsi, middle trapezius, and rhomboids. The biceps and brachialis act as secondary movers, assisting the pull.
How narrow should my grip be for a Smith narrow row?
Shoulder-width or slightly closer is typical. The goal is a grip that keeps your elbows tracking tight to your torso throughout the pull, rather than flaring outward.
What is the difference between a Smith narrow row and a wide-grip row?
A narrow grip keeps the elbows close to the body, which emphasizes the lower lats and mid-back muscles. A wider grip flares the elbows and shifts more emphasis to the upper traps and rear deltoids.
What torso angle should I use?
Aim for roughly 45–60 degrees from vertical. A more horizontal torso places greater demand on the upper and mid-back, while a more upright angle resembles a shrug-row and reduces lat stretch.
Can I use an underhand grip for the Smith narrow row?
Yes. A supinated (underhand) grip with a narrow hand position shifts slightly more of the load onto the biceps and lower lats, and many lifters find it easier to maintain elbow tuck. Both grips are valid.
