smith narrow row: technique and muscles worked

Animated demonstration of smith narrow row

How to do this exercise

Step:1 Adjust the seat height and position yourself on the machine with your feet flat on the floor.
Step:2 Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
Step:3 Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
Step:4 Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Smith machine
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Biceps Lower back Posterior deltoid

Hypertrophy grade

Good7 / 10

Nemeo’s take

Rowing on a Smith machine offers great stability, allowing you to truly target your back without being limited by coordination or the abdominal core. The tension remains high throughout the amplitude and the load can change easily, but the strict position and mechanical stability make the exercise less demanding for the core than the free bar version. Excellent option for isolation, but the lack of stress on the cladding and the fixed trajectory can limit the functional transfer. Perfect for safely building volume.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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smith narrow row

How to do this exercise

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