Smith Narrow Row
Gym Exercise Card
Equipment
The Smith Narrow Row targets the upper back and offers a controlled way to perform rows, focusing on the trapezius and rhomboids. This exercise is ideal for building back strength and improving posture.
How to do it
- Set the bar at mid-thigh level on the Smith Machine.
- Stand with feet shoulder-width apart, facing the bar.
- Bend your knees slightly and hinge at the hips to grip the bar with a narrow, overhand grip.
- Pull the bar towards your lower chest, keeping elbows close to the body.
- Lower the bar with control to the starting position.
Muscles worked
Primary Rhomboids Trapezius Middle Fibers
Secondary Biceps Brachii Erector Spinae Latissimus Dorsi
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