Smith Bent Over Narrow Supinated Grip Row

Description

How to Do Smith Bent Over Narrow Supinated Grip Row

1. 1
   Setup

   Position the Smith machine bar at mid-thigh height. Stand facing the bar with feet hip-width apart, directly under the bar.

2. 2
   Setup

   Hinge at your hips, keeping a straight back, and grasp the bar with a narrow, supinated (underhand) grip, slightly inside shoulder-width.

3. 3
   Setup

   Unlock the bar, maintain your hip hinge with your torso nearly parallel to the floor, and let the bar hang with arms fully extended.

4. 4

   Initiate the pull by squeezing your shoulder blades together and driving your elbows towards the ceiling, pulling the bar towards your lower chest/upper abdomen.

5. 5

   Squeeze your lats and mid-back at the top of the movement, then slowly lower the bar back to the starting position with control, fully extending your arms.

6. 6

   Allow your shoulder blades to protract slightly at the bottom to get a full stretch in your lats, then immediately begin the next repetition.

Tips

• Maintain a rigid torso throughout the movement; avoid any rocking or using momentum to lift the weight.
• Focus on pulling with your elbows, imagining you're trying to touch them together behind your back to maximize lat and mid-back engagement.
• Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to enhance muscle growth and improve mind-muscle connection.
• Keep your chest up and shoulders pulled back slightly to prevent rounding your upper back, which can shift tension away from the lats.

Common Mistakes

• ×Rounding the back during the pull can lead to injury, so maintain a neutral spine by engaging your core and keeping your chest up.
• ×Using excessive momentum or "jerking" the weight reduces muscle activation, so focus on a slow, controlled pull and lower.
• ×Flaring elbows out wide diminishes lat engagement, so keep your elbows tucked in close to your body to maximize activation of the target muscles.