Smith Bent Over Narrow Supinated Grip Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Smith machine
- Body part
- Back
- Type
- Strength
The Smith bent over narrow supinated grip row is a back strength exercise that targets the latissimus dorsi, infraspinatus, teres major and minor, and both the middle and lower trapezius, with the biceps complex and rear deltoid providing assistance. The underhand (supinated) narrow grip shifts extra emphasis onto the lower lats and keeps the elbows close to the torso, while the fixed Smith machine bar path adds stability that makes it easier to maintain a strict hinge position throughout the set.
How to do the Smith Bent Over Narrow Supinated Grip Row
- 1Set the Smith machine bar to roughly mid-thigh height. Load the weight and stand facing the bar with your feet hip-width apart.
- 2Grip the bar with a narrow, supinated (underhand/palms-up) grip, hands about 6–8 inches apart and directly below your shoulders.
- 3Unhook the bar and hinge at the hips until your torso is roughly 30–45° above horizontal, keeping your back flat and your knees slightly bent.
- 4Brace your core and retract your shoulder blades to create a stable base before initiating the pull.
- 5Drive your elbows straight back close to your sides, pulling the bar toward your lower abdomen or belly button.
- 6Squeeze your lats and mid-back at the top of the movement, holding for a brief pause.
- 7Lower the bar in a controlled manner back to full arm extension, allowing your shoulder blades to protract slightly to stretch the lats.
- 8Complete your reps, then re-rack the bar safely by rotating the hooks back onto the rails.
Form tips
- Keep your elbows tucked close to your torso throughout the pull — the narrow supinated grip naturally encourages this path, which maximizes lower lat recruitment.
- Initiate every rep with a scapular retraction cue rather than an arm curl; pulling with your elbows rather than your hands prevents the biceps from dominating.
- Maintain a neutral spine from your tailbone to the crown of your head — avoid rounding the lower back as fatigue sets in.
- Control the eccentric (lowering) phase for a full 2–3 seconds to increase time under tension and build more lat thickness.
Common mistakes
- Using too much torso momentum (body English) to swing the bar up — this shifts load off the back and onto the lower spine, increasing injury risk.
- Letting the elbows flare outward during the pull, which reduces lat engagement and places unnecessary stress on the shoulder joints.
- Partial range of motion by not fully extending the arms at the bottom — cutting the stretch short limits lat development and reduces overall training stimulus.
- Gripping too wide for a supinated row, which negates the grip's mechanical advantage of keeping the elbows close and fully engaging the lower lats.
- Raising the torso too upright during the set, turning the movement into a partial shrug rather than a horizontal row and reducing lat involvement.
Frequently asked questions
What is the difference between a supinated and a pronated grip row on the Smith machine?
A supinated (underhand/palms-up) grip allows your elbows to travel closer to your sides, placing greater emphasis on the lower lats and the lower trapezius. A pronated (overhand/palms-down) grip flares the elbows out more and recruits more of the upper traps and rear deltoids. Both are effective — the supinated version is the better choice when you want to target the lower portion of the lat.
Why use a Smith machine instead of a free barbell for this row?
The Smith machine guides the bar along a fixed vertical (or slightly angled) path, removing the balance demand of a free barbell. This lets you focus entirely on squeezing the back muscles without fighting to stabilize the bar, making it a good option for beginners, those recovering from injury, or lifters who want to isolate the back with less lower-back fatigue.
How narrow should my grip be for this exercise?
Aim for a grip roughly 6–8 inches apart (narrower than shoulder width). This spacing lets you keep your elbows tight to your ribs throughout the pull, which is the key mechanical feature of the narrow supinated grip. Going any wider reduces the lower-lat bias and partially defeats the purpose of the grip choice.
What torso angle should I maintain during the Smith bent over row?
A torso angle of about 30–45° above horizontal is a strong starting point. This angle ensures the bar path targets the lats rather than the upper traps. If your torso is too upright the movement shifts toward a shrug; if it is nearly parallel to the floor the lower back bears more stress. Experiment within that range to find what feels most stable for you.
Can I use this row as a primary back exercise or only as an accessory?
It works well in both roles. As a primary movement, pair it with 3–4 sets of 6–10 reps at a challenging load. As an accessory after heavier deadlifts or pull-ups, use 3 sets of 10–15 reps with lighter weight and a focus on the mind-muscle connection and a controlled eccentric.
