Incline Row (Smith Machine)

A barbell rowing movement performed on an incline bench with the Smith machine, targeting the back with reduced lower back strain.

Instructions

1. Position an incline bench in the Smith machine rack at approximately 45 degrees.
2. Set the bar to a height where it aligns with your upper chest when you’re seated on the bench.
3. Load an appropriate weight and sit back on the incline bench with your chest supported.
4. Take a shoulder-width, pronated (overhand) grip on the bar and unlock it.
5. Allow your arms to extend fully in front of you with a slight bend at the elbows.
6. Pull the bar toward your upper chest by retracting your shoulder blades and flexing your elbows.
7. Bring the bar to touch or come close to your chest, squeezing your back muscles at the top.
8. Pause briefly at the top of the movement.
9. Slowly extend your arms back to the starting position with control.

Tips

• Keep your chest in contact with the bench throughout the movement for stability and proper form.
• Focus on pulling with your back muscles rather than your arms.
• Retract your shoulder blades fully at the top of each repetition.
• Do not allow your lower back to excessively arch; maintain support from the bench.
• Keep a neutral grip angle with elbows relatively close to your body.
• Avoid momentum; use controlled movements throughout.
• The incline position reduces lower back strain compared to bent-over rows.