Smith Machine Overhand Grip Rows

This is an instructional video to correctly demonstrate Smith Machine Overhand Grip Rows

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Lats, Trap, Rhomboids, Biceps and Posterior deltoids
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Set the smith machine bar at the lowest point
  5. Place your feet at hip width apart and under the bar
  6. Bend the knees slightly and the hips should bend but the back should stay straight
  7. Grip the bar with an overhand grip at shoulder width apart
  8. Basically you are doing a deadlift/ rack pull to start but rather than go all the way vertical stop when the weight is clear. This is roughly 30 degrees from horizontal.
  9. Now you keep your body still throughout the exercise.
  10. Next pull the bar up to your abdominals by bending your elbows and drawing them up past your body. As you do so squeeze your shoulder blades together.
  11. Once at the top of the movement then control the weight back down until your elbows are straight and allow your shoulders to round slightly but keep your back straight.
  12. Next slowly lower the weight back down to the start position
  13. For strengthening you should perform 6-10 reps to fatigue
  14. You should perform 3-5 sets with 3 minutes rests
  15. This session can be done 2-3 times per week
  16. For endurance you should perform 15-25 reps to fatigue
  17. You should perform 3-5 sets with no more than 30 second rests
  18. This session can be done 2-3 times per week

Subscribe to our mailing list

Get tips, offers, new articles & exercises straight to your inbox!

Enquire

By clicking subscribe you are confirming that you have read and agree to our Privacy Policy.

Enquire

Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).