smith narrow row

Equipment

smith machine

Target muscle

upper back

How to perform

1. 1

   Adjust the seat height and position yourself on the machine with your feet flat on the floor.

2. 2

   Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.

3. 3

   Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.

4. 4

   Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.

5. 5

   Repeat for the desired number of repetitions.