Smith Bent Over Narrow Pronated Grip Row
The Smith Bent Over Narrow Pronated Grip Row targets the upper back and biceps. This exercise helps improve strength and posture.
- Set the Smith machine bar at an appropriate height.
- Stand with your feet shoulder-width apart and grasp the bar with a narrow pronated grip.
- Bend at the hips and knees, keeping your back straight.
- Pull the bar towards your lower ribcage, squeezing your shoulder blades together.
- Lower the bar back to the starting position with control.
How to perform the Smith Bent Over Narrow Pronated Grip Row
- Set up. Set up in a stable, balanced starting position appropriate for the Smith Bent Over Narrow Pronated Grip Row using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Related exercises
Incline Push-up on a Smith Bar
The incline push-up on a Smith bar targets your chest, shoulders, and triceps. This variation allows for a controlled…
Resistance Band Smith Squat
The Resistance Band Smith Squat targets your lower body muscles while providing stability through the band. This exer…
Smith Back Shrug
Stand inside the smith machine with your feet shoulder-width apart. Grasp the barbell with an overhand grip and let i…
Smith Back Wide Shrug
The Smith Back Wide Shrug targets the upper trapezius muscles, enhancing shoulder strength and stability.To perform t…
Smith Banded Full Squat
The Smith banded full squat enhances your squat by adding resistance through bands, promoting strength and stability.…
Smith Behind Neck Press
Stand tall and grip the barbell with an overhand grip, placing your hands slightly wider than shoulder-width apart. P…
Smith Bench Press
Lie flat on the bench with your feet firmly planted on the ground, gripping the barbell with an overhand grip slightl…
Smith Bent Knee Good Morning
Stand inside a smith machine with your feet shoulder-width apart. Position the barbell across the back of your should…