Upper back exercise · smith machine
Smith Narrow Row
The smith narrow row is a smith machine exercise that targets the upper back, with the biceps and rear deltoids assisting.
- Target muscle
- Upper back
- Also works
- Biceps, rear deltoids
- Equipment
- Smith machine
- Body part
- Back
How to do the smith narrow row
- Adjust the seat height and position yourself on the machine with your feet flat on the floor.
- Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
- Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and rear deltoids work as secondary muscles. See all upper back exercises or every smith machine exercise.
