Build a Stronger Upper Back With This Row Variation

When someone asks me how to build strength in the upper midback, I look at how they’re rowing. A close-grip row keeps your elbows tucked near your sides, but widening your grip brings your arms out and shifts more of the work to the muscles across your upper back—your middle traps, rhomboids, rear delts, and teres major.

One of my favorite ways to train that area is with a wide-grip Smith machine bent-over row. The machine guides the bar along a set path, so you can focus on driving your elbows out and pulling the bar toward your lower chest. You can do a similar version with a barbell, too. Either way, think of it as a powerful, upper-back-focused row with some similarities to a wide-grip Pendlay row.

Here’s how to nail your firm on the movement for that thick upper back look that looks badass! 

Wide-Grip Smith Machine Bent-Over Row: Step-by-Step

First things first: Here’s how to do a wide-grip Smith row:

• Set the bar and get into position. Place the bar low enough that you can reach it while hinging at your hips. Stand facing it with your feet about shoulder-width apart.
• Take a wide grip. Grab the bar wider than shoulder width (which you can see in the above photo). Bend your knees slightly, push your hips back, and hinge forward until your torso is angled toward the floor. Keep your back flat and your head in line with your spine.
• Set your starting position. Let your arms extend toward the bar while keeping your torso steady. Brace your midsection so your lower back doesn’t round as you row.
• Pull toward your lower chest. Drive your elbows out to the sides as you pull the bar up. Keep your wrists straight and avoid lifting your torso or using momentum to move the weight.
• Lower the bar under control. Extend your arms and return to the starting position without letting your back round or your body shift. That’s one rep.

Why Use a Wider Grip?

When you row with a close grip, your elbows stay near your sides and your upper arms move mostly back alongside your torso. Widen your grip and let your

... Subscribe to read more!

Related Articles

• 
  The Ultimate Chest Workout For Size and Strength

  Transform your pecs from top to bottom with this compound set of bench press and reverse-grip bench press.

• 
  How Often Should You Train Each Muscle Group For Size and Strength?

  Once a week? Twice a week? Every other day? Here’s how training frequency really affects muscle growth—and how to determine what works best for your goals.

• 
  3 Things to Know Before Doing Smith Machine Rows

  The machine’s fixed bar path can help you build your upper back, isolate your lats, or develop explosive pulling power—depending on how you use it.

• 
  Does It Matter Which Way You Face on an Angled Smith Machine?

  The direction you face on a Smith machine can change your bar path and what muscles are stimulated—here’s how to set up for presses and rows.