Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateCompoundMachine
Smith Narrow Row
Upper Back · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat height and position yourself on the machine with your feet flat on the floor.
- 2
Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
- 3
Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
- 4
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsrear deltoids
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
Barbell Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Pendlay Row
Upper Back · Back
Advanced12
Barbell
Barbell Reverse Grip Bent Over Row
Upper Back · Back
Advanced12
Alternatives
Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
Barbell Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
Upper Back · Back
Advanced12