Exercise guide · Beginner · Compound

Simple Smith Narrow Row: How to Do It & Muscles Worked

The smith narrow row is a machine-based rowing exercise targeting the upper back, performed with a narrow grip to emphasize the upper back muscles and rear deltoids. It is performed on a Smith machine, which provides guided movement for added stability.

Primary muscles
Traps
Secondary muscles
Biceps , Shoulders
Equipment
Smith Machine
Level · type
Beginner · Compound
Demonstration of the simple smith narrow row
Front view: muscles worked by the simple smith narrow row. Primary: traps. Secondary: biceps and shoulders.
Back view: muscles worked by the simple smith narrow row. Primary: traps. Secondary: biceps and shoulders.
Primary Secondary

How to do the simple smith narrow row

  1. Step 1: Adjust the seat height and position yourself on the machine with your feet flat on the floor.
  2. Step 2: Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
  3. Step 3: Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
  4. Step 4: simple variation Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the simple smith narrow row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Simple Smith Narrow Row alternatives

More exercises that train the traps as their main target:

More traps exercises

See the best trap exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.