Smith Machine Row Variations & Alternatives
The Smith machine row demonstrated above is the most common version. However, there are a couple of other ways you can perform this exercise.
As well as some variations you can use if you don’t have a Smith machine. Or just to mix it up from one workout to the next.
Reverse Grip Smith Machine Row
Usually, a bent over row using a bar is performed with an overhand or pronated grip. This hand position incorporates a little less bicep during the movement.
On the other hand, an underhand or reverse grip puts your biceps in a stronger position. With a supinated grip, you can sometimes pull a little more weight.
Single Arm Smith Machine Row
Another option is to perform the exercise with one arm at a time. By isolating a single arm, you can prevent a dominant hand from taking over.
To do a single arm Smith machine row, start by standing with the bar on either your left or right side. Then grab the bar with the hand closest to it and perform a one hand row.
Bent Over Barbell Row
Now if you don’t have a Smith machine, the next closest exercise is the bent over barbell row. The form is exactly the same, the only difference is the bar is not on rails.
With the barbell version, the movement path is more natural. And the bar travels slightly back as you pull it up.