Smith Machine vs. Dumbbell Row: Which Should You Use?

Most debates between a Smith machine and dumbbells skew heavily in favor of the latter, since free weights (ie, dumbbells) are seen as much more “functional” than machines. But not so fast—functionality depends on the exercise and the goal of the lifter. 

Case in point: back day. 

When you’re choosing between a Smith machine one-arm row and a dumbbell row, the biggest difference is the path the weight takes. The Smith machine guides the bar along a fixed track. A dumbbell gives you more freedom to move the weight forward, then arc it up and back.

That difference can shape how you use each exercise. If you’re focused on explosive pulling power, the Smith machine may be a good fit. If your main goal is muscle growth, I’d lean toward the dumbbell row. Here’s how I think about the two variations.

The Smith Machine Row Keeps You on a Fixed Path

With a one-arm Smith machine row , you pull the bar along the machine’s guided track. That limits how much you can change the path of the weight during the rep.

That fixed path can be useful when you want to focus on strength and power. You can pull explosively without having to control the weight moving freely through space. If you’re a rower or climber—or you simply want to improve your pulling power—the Smith machine row can help you train that quality.

The Smith machine even allows you to release the bar momentarily at the top (as you see me doing in the screenshot below), which can maximize the power and force you generate. 

Of course, always make sure you’re doing any “release”

... Subscribe to read more!

Related Articles

• 
  Smith Machine Power Row

  Build a bigger, thicker, stronger back with this move

• 
  Jim's Ultimate Smith Machine Exercise Guide

  Learn about the unique ways this under-appreciated piece of equipment can enhance your power, size, and overall performance in the gym.

• 
  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.