Smith Narrow Row

How to do it

Squeeze your lats hard before lowering the bar.

1. 1

   Set the bar on the Smith machine to a height that is around the middle of your thighs.

2. 2

   Stand close to the bar with your feet shoulder-width apart.

3. 3

   Bend at the hips and knees, and grab the bar with an overhand grip, hands closer than shoulder-width apart.

4. 4

   Pull the bar towards your lower abdomen, keeping your elbows close to your body.

5. 5

   Squeeze your shoulder blades together at the top of the movement.

6. 6

   Slowly lower the bar back to the starting position.

7. 7

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Standing up to lift the weight
• ✕Rounding the thoracic spine
• ✕Dropping the chin to the chest