Chest-Supported Smith Machine Row

Smith-machine variation: the guided path reduces stabilization demands and lets you focus overload on the target muscle.

• Compound
• Machine
• Intermediate

How to do it

• Align your body with the fixed path before unlocking the bar
• Keep support and tension constant throughout the range
• Set the safety stops before training close to failure

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Drive up explosively, hold 1 s at the top, lower for 2 s under control

Common mistakes

• Forcing a setup that does not fit the machine path
• Bouncing against the stops or losing tension at the end of the range

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Rear delt
• Traps

Alternatives

• Seal Row
• Chest-Supported Dumbbell Row
• Machine Row (chest-supported)
• Seated Cable Row