Underhand Smith Machine Row

The underhand grip brings the elbows closer to the body and adds some biceps to the row.

• Compound
• Machine
• Intermediate

How to do it

• Guided bar: feet under the bar and torso inclined before unlocking the hooks
• Hinge at the hips with a neutral back and the torso inclined
• Pull toward your abdomen and squeeze the shoulder blades at the end of the range

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Standing up out of the hinge on each rep to help move the load
• Choosing a start height that forces you to round the back to reach the bar

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps

Alternatives

• Underhand Barbell Row
• Barbell Row
• Pendlay Row