FlexSmith Machine Bent-Over Rows
Muscles worked
- Latissimus Dorsi
- Rhomboid Major
- Trapezius Middle Fibers
- Posterior Deltoid
- Biceps Brachii
- Erector Spinae
- Teres Major
- CategoryPull
- Default target3 sets × 8–12 reps
- EquipmentSmith Machine
- Movement patternHorizontal Pull
- Training stylesStrength, Hypertrophy
Technique
Setup
Set the bar at mid-thigh height and the safety stops at about mid-shin. Stand close to the bar with your feet hip width, take an overhand grip slightly wider than shoulder width, twist it off the hooks, and hinge forward with soft knees until your torso is at about 45 degrees.
Movement
Drive your elbows back to pull the bar to your lower ribs, squeezing your shoulder blades together. Lower until your arms are straight while holding the hinge.
Form Tip
Hold the same torso angle for every rep. Standing up as you pull turns the row into a shrug and makes your lower back do the lifting.
Increase Difficulty
Pause for 1 second at your ribs, or hinge a little deeper.
Decrease Difficulty
Use a lighter load, or switch to Chest-Supported Machine Rows.