Back · Smith Machine
Smith Narrow Row
How to do the smith narrow row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Stand inside the Smith machine and hinge forward at the hips with a flat back, gripping the bar with a narrow, close hand position. Pull the bar up toward your lower ribs by driving your elbows back and squeezing your shoulder blades, then lower along the track.
- 1Lats and mid-back pulling the bar into your torso
- 2Shoulder blades squeezing together at the top
- 3Elbows tracking close to the body with a narrow grip
Common mistakes
- Shrugging your shoulders toward your ears
- Rounding your back out of the hinge
- Yanking the bar up with momentum
Muscles worked
The smith narrow row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the smith narrow row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.