The Smith Narrow Row exercise is a strength training exercise that targets the muscles in the upper back, specifically the rhomboids and trapezius muscles. This exercise is typically performed using a Smith machine, which is a weightlifting machine that consists of a barbell fixed within steel rails.
How to perform
Step-by-step instructions for performing the Smith Narrow Row exercise:1. Adjust the height of the Smith machine bar to chest level or slightly lower.
2. Stand facing the barbell with your feet shoulder-width apart.
3. Grasp the barbell with an overhand grip (palms facing down) with your hands placed slightly closer than shoulder-width apart.
4. Keep your back straight, chest up, and shoulders back throughout the exercise.
5. Pull the barbell towards your lower chest by retracting your shoulder blades and bending your elbows.
6. Squeeze your back muscles at the top of the movement for a moment before slowly lowering the barbell back to the starting position.
7. Repeat for the desired number of repetitions.
It is important to maintain proper form throughout the exercise to avoid injury and effectively target the intended muscles. Additionally, it is recommended to start with a light weight and gradually increase the weight as you become more comfortable with the movement.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.