Muscles worked
upper back, biceps, rear deltoids
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smith narrow row
- Body part
- back
- Equipment
- smith machine
- Target muscle
- upper back
- Muscle group
- biceps
Secondary muscles
How to perform it
- 1
Adjust the seat height and position yourself on the machine with your feet flat on the floor.
- 2
Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
- 3
Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
- 4
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- 5
Repeat for the desired number of repetitions.
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