Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Smith Machine Lying Row

View Instructions

Equipment

  • Smith Machine
  • Bench

Muscle Groups

  • Back

Purposes

  • Latissimus dorsi ("wing" muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Lying face-down on a bench placed in a Smith Machine, hold onto the barbell with a shoulder-width grip
  • Pull the bar up, leading with the elbows
  • Return the bar slowly to the floor

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Shrugging the shoulders up as you pull the bar