Smith Reverse Grip Bent Over Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Biceps Brachii, Brachialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Smith machine
- Body part
- Back
- Type
- Strength
The Smith reverse grip bent over row is a back exercise that targets the latissimus dorsi, infraspinatus, teres major, teres minor, and middle and lower trapezius, with strong assistance from the biceps brachii and rear deltoid. The supinated (underhand) grip shifts emphasis toward the lower lats and biceps compared with a standard overhand row, allowing a fuller contraction at the bottom of the pull. The Smith machine guides the bar on a fixed vertical path, letting you focus on position and muscle engagement rather than bar control.
How to do the Smith Reverse Grip Bent Over Row
- 1Set the bar on the Smith machine to roughly mid-thigh height and load it with an appropriate weight.
- 2Stand facing the bar with your feet shoulder-width apart, then hinge at the hips until your torso is at roughly a 45° angle to the floor, keeping your back flat and knees slightly bent.
- 3Grip the bar with an underhand (supinated) grip slightly wider than shoulder-width, so your palms face upward toward the ceiling.
- 4Unlock the bar and let it hang at arm's length, keeping your core braced and your lower back in a neutral position.
- 5Retract your shoulder blades and pull the bar toward your lower abdomen, driving your elbows back and close to your sides.
- 6At the top of the movement, squeeze your lats and hold briefly — the bar should be in contact with or just below your navel.
- 7Lower the bar in a controlled manner back to the starting position, allowing a full stretch in your lats at the bottom.
- 8Complete all reps, then rotate the bar to re-rack it safely on the Smith machine hooks.
Form tips
- Maintain a neutral spine throughout — do not round your lower back or let your torso rise as you pull.
- Keep your elbows tracking close to your torso rather than flaring out; this keeps the lats engaged and reduces shoulder stress.
- Position yourself so the bar travels in a straight vertical line naturally toward your lower abdomen — adjust your stance before you begin rather than compensating mid-rep.
- Initiate the pull by retracting your shoulder blades first, then drive through your elbows; avoid biceps-dominant curling motions.
- Control the eccentric (lowering) phase to maximize lat engagement and reduce injury risk.
Common mistakes
- Rounding the lower back — this shifts load away from the target muscles and places dangerous stress on the lumbar spine.
- Using momentum to swing the torso upward — jerking the weight removes tension from the back and can strain the lower back.
- Pulling to the upper abdomen or chest instead of the lower abdomen — a higher bar path reduces lower lat activation and shortens the effective range of motion.
- Letting the elbows flare wide — a wide elbow path recruits the rear deltoid at the expense of the lats and increases shoulder impingement risk.
- Gripping with a partial or false grip — a full underhand grip with the thumbs wrapped around the bar is essential for control and wrist stability.
Frequently asked questions
What is the difference between a reverse grip and an overhand grip bent over row?
A reverse (supinated/underhand) grip rotates your forearms so your palms face up, which shifts more recruitment to the lower lats and biceps brachii. An overhand (pronated) grip tends to target the upper and mid-back more. The reverse grip also allows many lifters to feel a stronger contraction at the bottom of the pull.
How far should I hinge forward on this exercise?
Aim for roughly a 45° torso angle relative to the floor. Going more upright reduces lat engagement, while dropping closer to parallel places greater stress on the lower back and changes where the bar contacts your body.
Is the Smith machine version harder or easier than a free-weight barbell row?
The Smith machine fixes the bar on a vertical path, removing the need to stabilize the barbell laterally. This lets you focus on the pulling muscles, but it also means the bar path is predetermined — you need to position yourself correctly beforehand so the guided path aligns with your natural pulling line.
Where should the bar contact my body at the top of each rep?
Pull the bar to your lower abdomen, roughly at or just below your navel. This target point reflects the bar path produced by the reverse grip and the hip-hinge angle, and it maximizes lower lat recruitment.
Can I use this exercise as a substitute for a standard barbell row?
Yes. It trains the same primary muscles — lats, infraspinatus, teres major and minor, trapezius — but the reverse grip and guided bar path make it a variation rather than a direct substitute. It is a good option if you want to emphasize the lower lats or find the reverse grip more comfortable on your wrists and shoulders.
