10 Best Smith Machine Bent Over Row Alternatives for Limited Equipment

The Smith Machine Bent Over Row is done standing with a machine. Ranked closest by our scoring: the Sled Row, Straight Bar Bench Mid Rows and the Bent Over Two-arm Long Bar Row.

Smith Machine Bent Over Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Machine Bent Over Row

The steps for the Smith Machine Bent Over Row itself, so you can judge how close each substitute below really is.

Middle Back, with biceps, lats, shoulders · Machine · Intermediate · Compound

  1. Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
  2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
  3. Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
  4. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  5. Slowly lower the weight again to the starting position as you inhale.
  6. Repeat for the recommended amount of repetitions.

The 10 Best Smith Machine Bent Over Row Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Bent Over Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Sled Row

    1. Sled Row

    78% match

    Middle Back · Intermediate · Compound

    It still works the middle back, through a different movement.

    • Other
    How to perform it
    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
    2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
    3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
    4. Take a step or two back to get tension in the line and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Smith Machine Bent Over Row
    • Equipment: a machine, the same as the Smith Machine Bent Over Row
    • Body position: standing, the same as the Smith Machine Bent Over Row
  2. Straight Bar Bench Mid Rows

    2. Straight Bar Bench Mid Rows

    75% match

    Middle Back · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the middle back.

    • Barbell
    How to perform it
    1. Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
    2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
    3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Smith Machine Bent Over Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine Bent Over Row
  5. Bent Over Two-dumbbell Row

    5. Bent Over Two-dumbbell Row

    70% match

    Middle Back · Intermediate · Compound

    A good swap when you have dumbbells to work with, and it still works the middle back.

    • Dumbbell
    How to perform it
    1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
    3. Slowly lower the weight again to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Smith Machine Bent Over Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine Bent Over Row
  7. Two-arm Kettlebell Row

    7. Two-arm Kettlebell Row

    70% match

    Middle Back · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the middle back.

    • Kettlebell
    How to perform it
    1. Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
    2. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Smith Machine Bent Over Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine Bent Over Row

Why You Might Need a Smith Machine Bent Over Row Alternative

You may substitute the Smith Machine bent-over row for several reasons: no access to the machine, lower-back pain from fixed hip angles, or a need for unilateral loading to fix imbalances. The machine’s fixed bar path can limit natural shoulder rotation and reduce scapular protraction/retraction mechanics, so free-weight or supported options let you load the middle back while preserving spinal position. If you have lumbar discomfort, choose chest-supported rows to offload the erector spinae; if you need core and posterior chain demand, pick barbell or dumbbell hinges and cue a tight brace and neutral spine to protect the low back.

Smith Machine Bent Over Row FAQ

What muscles does Smith Machine Bent Over Row work?

The primary targets are the middle back muscles, latissimus dorsi, rhomboids, and middle trapezius, with secondary involvement from posterior deltoids, biceps, and the erector spinae for stabilization. Cue scapular retraction and drive the elbows toward the hips to emphasize rhomboid and mid-trap activation while protecting the lumbar spine.

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