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Modified Overhand Bodyweight Smith Machine Row

Bodyweight row using the Smith machine that is joint-friendly and easy to scale.

BackBeginnerStrengthPull

At a glance

Muscles workedPrimary: back & lats. Secondary: rear delts, biceps
Muscle groupBack
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 10-15 reps
Estimated calories burned~32 kcal

How to do it

  1. Set the Smith machine bar at an appropriate height and grip it overhand.
  2. Walk the feet forward and lean back into a row position.
  3. Pull the chest toward the bar, squeezing the back.
  4. Lower with control.
  5. Repeat for desired reps.

Equipment

Coaching tips

Benefits

Bodyweight row using the Smith machine that is joint-friendly and easy to scale.

Common mistakes

Avoid letting the hips sag or shrugging.

Make it harder

Elevate the feet or slow the tempo.

Make it easier

Bend the knees or raise the bar height.

Breathing

Exhale as you row, inhale as you lower.

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Standing Pulley Row Fast Concentric

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Bodyweight Row to Standing with Smith Machine

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L Sit Pull Up

Advanced · 4 sets × 6-10 reps

Band-Resisted Lat Sweep

Intermediate · 4 sets × 12-15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.