Back Row Smith Machine
The back row smith machine is a compound pulling exercise performed on a Smith machine that targets the lats, rhomboids, and traps. It involves rowing the body upward toward a fixed bar, building upper back strength and muscle thickness.
How to do it
- Set the Smith machine bar to approximately hip height and stand facing it.
- Grip the bar with an overhand grip slightly wider than shoulder-width apart.
- Walk your feet forward and lean back, allowing your body to hang at an angle with arms fully extended.
- Pull your chest up toward the bar by driving your elbows back, squeezing your shoulder blades together.
- Pause at the top of the movement, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted
- Drive elbows toward your hips
- Squeeze shoulder blades together
- Maintain a straight line from head to heels
- Control the lowering phase
Breathing: Exhale as you pull your chest toward the bar, inhale as you return to the starting position.
Common mistakes
- Arching the lower back, which can cause strain
- Using momentum instead of muscle control, which reduces effectiveness
- Shrugging shoulders toward ears, which creates neck tension
- Not pulling high enough, which limits back muscle activation
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your shoulders or lower back, stop the movement immediately.
- If you have a history of wrist or elbow discomfort, ensure your grip is comfortable and neutral.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it in your upper back, specifically between your shoulder blades and the sides of your back.
Why is it better to use the Smith machine?
The fixed path of the Smith machine provides extra stability, which is helpful for beginners learning the rowing movement.
Can I do this if I don't have a Smith machine?
Yes, you can use a sturdy low bar, a suspension trainer, or resistance bands to perform similar rowing movements.