Smith Bent Over Narrow Supinated Grip Row

Description

How to do Smith Bent Over Narrow Supinated Grip Row

1. 01
   Setup

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

2. 02
   Setup

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

3. 03
   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. 04

   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. 05

   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. 06

   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.