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Overhand Body Weight Row with Smith Machine

Strengthens the back muscles, improving posture and pulling strength.

BackIntermediateStrengthPull

At a glance

Muscles workedPrimary: back. Secondary: lats
Muscle groupBack
DifficultyIntermediate
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal

How to do it

  1. Step 1: Setup — Get into the starting position for Overhand Body Weight Row with Smith Machine.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Equipment

Coaching tips

Benefits

Strengthens the back muscles, improving posture and pulling strength.

Common mistakes

Using momentum to yank the weight instead of pulling with control, or shrugging the shoulders up toward the ears.

Make it harder

Increase the load slightly and add a pause at the bottom of the movement.

Make it easier

Reduce the load and focus on a slow, controlled range of motion.

Breathing

Exhale on exertion, inhale on release.

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More back exercises

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Alternating Dumbbell Row and Reverse Fly

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Bent Over Dumbbell Row with Scapular Retraction

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Kneeling Bent Over Alternating Supermans

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Swimmers Single Arm Pull Through with Pulley

Intermediate · 3 sets × 10-12 each side

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.