Back, Hyperstrike Exercise Videos

Smith Machine Lying Row

Smith Machine Lying Row

[Elite_video_player id=”204″]

Muscle Groups
  • Back
  • Latissimus dorsi (“wing” muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength


The smith machine lying row strengthens the rhomboids, lats, rear-delts, and biceps. The bench stabilizes the body and requires less effort to keep the back straight than free weight rows. Squeeze your shoulder blades together at the top for a peak-contraction.


  • 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


  • Shrugging the shoulders up as you pull the bar