Smith Bent Over Narrow Supinated Grip Row
Step by step
How to perform
- Stand facing the bar, feet shoulder-width apart. Bend at your hips and knees, keeping your back straight, until your torso is almost parallel to the floor.
- Grasp the bar with a narrow supinated (underhand) grip, hands slightly less than shoulder-width apart. This is your starting position.
- Pull the bar towards your lower chest by squeezing your shoulder blades together and bending your elbows. Keep your elbows close to your body throughout the movement.
- Slowly lower the bar back down to the starting position, fully extending your arms and shoulders. Repeat the movement for the desired number of reps.
Overview
About this exercise
The Smith Bent Over Narrow Supinated Grip Row is a strength-building exercise that targets your back, specifically the latissimus dorsi, while also engaging your biceps and forearms. This exercise is ideal for weightlifters and fitness enthusiasts seeking to enhance their upper body strength and muscular definition. Incorporating this exercise into your routine can improve your lifting capability in other exercises, promote better posture, and offer a more balanced and symmetrical upper body physique.
Coaching cues
Form tips
Avoid jerky, rapid movements. Instead, focus on slow, controlled lifts and lowers. Rushing through the exercise can lead to poor form and potential injury. It also reduces the effectiveness of the workout as it involves momentum rather than muscle strength.
Make sure to fully extend your arms at the bottom of the movement and pull the bar all the way up to your torso at the top.
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