Step by step
- Set the bar at knee height and stand behind it.
- Grip the bar slightly wider than your shoulders and lean your torso to about 45°, back straight.
- Unhook the bar and pull it towards your lower stomach.
- Lower under control until your arms are straight.
Tip: Set the stops at knee height to rack the bar safely when you finish.
Common mistakes
Keep your back straight; if you can't, lower the weight.
Your torso angle stays fixed throughout the set.
Pull the bar to your belly button.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it safer than the barbell row?
It's easier to control, but your lower back works just as hard: a straight back is still what matters most.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add smith machine row to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.