At a glance
- Main muscle
- Back
- Also works
- Rear delts and biceps
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Bench at about 50° under the bar, chest on the backrest.
- Take a wide grip, step back slightly.
- Elbows flared to hit your upper back.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Chest supported with a fixed path: stable, easy to load in small steps and no stress on your lower back. With flared elbows it mainly works the upper back and rear delts. No direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Chest-Supported Machine Row · Machine · rating S
- Chest-Supported Dumbbell Row · Dumbbell · rating A
- Seal Row · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Smith machine chest-supported row.
Let Mitta set the weight.
Mitta plans the Smith machine chest-supported row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Smith machine chest-supported row
What muscles does the Smith machine chest-supported row work?
The Smith machine chest-supported row mainly trains your back. Your rear delts and biceps help.
How many reps of the Smith machine chest-supported row should I do?
Mitta plans the Smith machine chest-supported row at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Smith machine chest-supported row?
Good alternatives that train the same muscle are the chest-supported machine row, chest-supported dumbbell row and seal row.
Is the Smith machine chest-supported row good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Smith machine chest-supported row have rating A?
Chest supported with a fixed path: stable, easy to load in small steps and no stress on your lower back. With flared elbows it mainly works the upper back and rear delts. No direct evidence.