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How to do the Smith Reverse Grip Bent Over Row

BackBack & LatsSmith MachineBeginner

The Smith Machine reverse grip bent over row is a powerful tool for building thick, wide lats while the fixed bar path lets beginners focus purely on form and muscle connection. Flipping your grip shifts the mechanical advantage toward your lower lats and biceps, making every rep more targeted and effective.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Set the bar at mid-shin height, grip it underhand shoulder-width apart, then hinge at the hips until your torso is near parallel to the floor with a neutral spine.
  2. Brace your core hard and retract your shoulder blades before you initiate any pulling movement.
  3. Drive your elbows back and up along your sides, pulling the bar toward your lower ribcage and squeezing your lats at the top for a full second.
  4. Lower the bar in a slow, controlled two-count, letting your shoulder blades protract fully to stretch the lats before the next rep.

Common mistakes

  • Rounding the lower back under load — hinge with a proud chest and maintain lumbar arch throughout every single rep, not just the first.
  • Pulling with the biceps instead of the back — initiate each rep by depressing and retracting your scapula first so the lats do the work before the arms take over.
  • Using momentum by bouncing the torso — plant your feet, lock your hip angle, and treat each rep as a strict controlled movement to keep tension on the target muscle.

Pro tip — On every rep, think about driving your elbows into your back pockets rather than simply pulling the bar up — this subtle cue internally rotates the humerus in a way that maximizes lower lat recruitment and keeps the biceps in a secondary role where they belong.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Back exercises

Barbell Bent Over RowBarbell Bent Over RowBarbell Decline Bent Arm PulloverBarbell Decline Bent Arm PulloverBarbell Decline Wide Grip PulloverBarbell Decline Wide Grip PulloverBarbell Incline RowBarbell Incline RowBarbell ShrugBarbell ShrugBarbell Reverse Grip Bent Over RowBarbell Reverse Grip Bent Over Row
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