Smith Machine Row: Grip Widths & Muscles Worked Narrow underhand grip – places more emphasis on the lats Medium overhand grip – targets the mid-back (rhomboids & middle traps) Wide overhand grip – shifts more emphasis to the upper back (upper traps & rear delts) Size & Shred Training program 👉🏻 deltabolic.com | Andrew Kwong
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Smith Machine Row: Grip Widths & Muscles Worked Narrow underhan…
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If you use an underhand, narrow grip on the smith machine and pull the bar towards your belly button, you’ll primarily work your lats. If if you an overhand, medium grip, and pull towards your midsection, you’ll primarily target your middle back. If you use a wide grip and pull the bar towards your chest, you’ll primarily work your upper back. | Pfau Fitness
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BACK DAY - SMITH MACHINE Smith Machine Row - grip emphasis 1. Wide Grip Smith Row (overhand) • Основной акцент - верх широчайших • Активно включаются большая круглая и задняя дельта • Меньше участия бицепса • Больше ширины спины 2. Shoulder-Width Underhand Smith Row • Максимальный акцент - нижняя часть широчайших • Бицепс работает активнее • Тяга направляет нагрузку «вниз» • Усиливает V-форму 3. Shoulder-Width Overhand Smith Row • Самый сбалансированный вариант • Равномерная нагрузка на середину
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Best Row You’re NOT Doing. NFL pro Andre Smith. Underhand Iron Grip T-Bar Landmine Rows provide numerous benefits including feeling more natural & comfortable than traditional v-grip handle. In fact many of my athletes find they can use heavier weight with this method. The combination of slightly wider (wider than typical close v-grip) combined with underhand supinated position allows for very strong scapular retraction & depression that creates an enormous contraction in upper back & lats. As a
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Smith Machine Upright Row
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Finished back with an underhand t bar row drop set!! It was a superset did underhand machine rows first!!! @beastsportsnutrition #TEAMBEAST #BEASTSPORTS #BEASTBLUE #TRUEBLUE #BEASTMODEBLACK #BEASTPROTEIN | Juan Diesel
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