10 Best Smith Narrow Row Alternatives for Limited Equipment

The Smith Narrow Row is done standing with a Smith machine. Ranked closest by our scoring: the Smith Bent Over Row, the Smith Reverse Grip Bent Over Row and the Lever Reverse T-Bar Row.

Smith Narrow RowWatch the Smith Narrow Row

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

How to Do the Smith Narrow Row

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

Upper Back, with biceps, rear deltoids · Smith-machine · Intermediate · Compound

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

The 10 Best Smith Narrow Row Alternatives

10 substitutes, ranked by how closely each one matches the Smith Narrow 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. Smith Bent Over RowPlay demonstration

    1. Smith Bent Over Row

    96% match

    Upper Back · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Smith-machine
    How to perform it
    1. Set up the smith machine with the bar at hip height.
    2. Stand facing the bar with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, the same as the Smith Narrow Row
    • Equipment: a machine, the same as the Smith Narrow Row
    • Body position: standing, the same as the Smith Narrow Row
  2. Smith Reverse Grip Bent Over RowPlay demonstration

    2. Smith Reverse Grip Bent Over Row

    96% match

    Upper Back · Intermediate · Compound

    The same equipment, taken with an underhand grip.

    • Smith-machine
    How to perform it
    1. Set up the smith machine with the bar at hip height.
    2. Stand facing the bar with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with an underhand grip, hands shoulder-width apart.
    5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, the same as the Smith Narrow Row
    • Equipment: a machine, the same as the Smith Narrow Row
    • Body position: standing, the same as the Smith Narrow Row
  3. Lever Reverse T-Bar RowPlay demonstration

    3. Lever Reverse T-Bar Row

    94% match

    Upper Back · Intermediate · Compound

    A good swap when you have a lever machine to work with, and it still works the upper back.

    • Lever
    How to perform it
    1. Adjust the seat height and footplate position on the leverage machine.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, the same as the Smith Narrow Row
    • Equipment: a machine, the same as the Smith Narrow Row
    • Body position: standing, the same as the Smith Narrow Row
  6. Smith One Arm RowPlay demonstration

    6. Smith One Arm Row

    88% match

    Upper Back · Intermediate · Compound

    Pick this when you want to work the upper back one side at a time.

    • Smith-machine
    How to perform it
    1. Adjust the height of the smith machine bar to waist level.
    2. Stand facing the smith machine with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with one hand using an overhand grip, with your palm facing down.
    5. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
    7. Repeat for the desired number of repetitions, then switch to the other arm.

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

    Why this matches
    • Primary muscle: upper back, the same as the Smith Narrow Row
    • Equipment: a machine, the same as the Smith Narrow Row
    • Body position: standing, the same as the Smith Narrow Row
  7. ElevatorPlay demonstration

    7. Elevator

    82% match

    Upper Back · Intermediate · Compound

    Use this when you have nothing to train with, because it works the upper back with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, the same as the Smith Narrow Row
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Narrow Row
    • Balance: harder to stay steady on than the Smith Narrow Row

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.