Underhand yates row on Smith machine
The Smith machine narrow row reverse grip exercise primarily targets the back, focusing on the latissimus dorsi, teres major, and the lower trapezius. It also engages the biceps and forearms due to the reverse grip. Benefits include improved back strength, enhanced muscle definition, and better posture. This exercise stabilizes the shoulder joints and enhances grip strength, critical for athletes. By incorporating this into their regimen, athletes can increase pulling power, reduce injury risk, and enhance overall upper body strength, which is essential for various sports performance and functional movements.
| Primary muscle group: | Back |
| Exercise type: | Machine |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
47kg
Avg. weight
105lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Lower the Smith machine bar to the height of your lower thighs.
- 2Grasp the bar with a shoulder-width, underhand (supinated) grip.
- 3Flex your hips and knees, and lean forward at a 45-degree angle.
- 4Rotate the bar to unlatch it from the rail.
- 5Keeping your back and neck neutral, exhale as you pull the bar up to your waist.
- 6Hold for a count of two and squeeze your back muscles.
- 7Inhale as you slowly lower the bar to the starting position.
- 8When finished, rotate the bar to latch it back onto the rail.
Tips & Tricks
Grip Width: Use a shoulder-width underhand grip to maximize activation of the lower lats and biceps. A grip that's too wide might shift the focus away from these muscles.
Body Positioning: Maintain a slight bend in your knees and hinge forward from your hips. Your torso should be at an angle that feels comfortable but ensures your back remains straight and avoids rounding.
Elbow Path: Focus on pulling your elbows back and slightly upward, keeping them close to your body. This will better target your lats and contribute to a more effective row.
Controlled Movement: Perform the movement in a controlled manner, emphasizing both the concentric (pulling) and eccentric (lowering) phases. Avoid using momentum to lift the weight.
Breathing: Exhale as you pull the bar towards your abdomen; inhale as you return the bar to the starting position. Proper breathing can help you maintain form and ensure a steady flow of oxygen to your muscles.
Core Engagement: Keep your core engaged throughout the exercise to protect your lower back and maintain stability.
Focus on Feel: Concentrate on feeling the contraction in your back muscles rather than just moving the weight. This mind-muscle connection can enhance the effectiveness of the exercise.
Progressive Overload: Gradually increase the weight or resistance over time to continue challenging your muscles and promoting growth.
Warm-Up and Stretching: Ensure you warm up adequately before performing heavy sets and stretch your back muscles afterward to prevent injuries and maintain flexibility.
Avoid Overloading: Do not use too much weight as it can compromise your form and increase the risk of injury. Start with a manageable weight and increase it as your strength improves.
Track in the Blaze App
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