Smith Machine Row Renaissance Periodization. ... Smith Machine – Barbell Row - … Should I stop? Exercise Instructions: This exercise is the same as the regular bent over barbell rows except that you will be using the Smith machine to perform this exercise.Bend forward at your waist so that your chest is leaning forward over your feet. It steals your gains. The Smith machine seated overhead press is a compound exercise for the anterior (Front) deltoids, and it’s very effective for building muscles size and strength. This fitness doesn’t come at once; it takes a long time. 24:46. You can even maintain balance in positions impossible to duplicate with free weights. Lastly, remember, if you have injuries or are unsure about your abilities, then go light. It is an ideal exercise for the lifters who find it difficult to hit their upper back in isolation when doing the movement using a barbell row. Copy and paste from another thread I found, from Charles Poliquins book, "The Poliquin Principles". I tore my acl and my doctor said if I workout it's better to use the smith machine. I started out at my gym doing SL 5x5 on a smith machine, on the (bad) advice of a fellow gym-goer, and when I made the right decision relatively soon after to use the barbell, it was basically like starting over completely. Now, usually, a good morning is done with a free weight barbell … When you begin learning a new exercise your body forms what are known as motor engrams, which are basically just pathways your nerves find to complete the exercise throughout your nervous system. Unfortunately, most people use it for the wrong exercises. This works a variety of different stabalizers and produces significant overlap with sports and athletics. A guy doing a 200lb machine row will be hitting more muscle than a guy doing a 50lb bent-over row, in all likelihood. With its safety features, you can load more weights without worrying about getting injured. I find that the machine rows are a great way to pre-exhaust the upper back before barbell rowing. Posted on December 23, 2017 by Bradley Keys. This means if the weight is too heavy for your grip to hold, your only options are chalk, straps or the hook grip. A smith machine only works a single plane or muscle. With multiple extra features such as an upper pulley system, pull-up bar, total leg developer, and multi-position back pad, the SM-4008 contains everything you need to target all of the major muscle groups. Dr. Luks has been named one of the top Sports Medicine Physicians in New York for nearly 10 years in a row and Dr. Luks was named one of Twitter’s Top Ten Doctors and serves as an Advisory Board Member of the Mayo Clinic Center for Social Media. The Smith Machine is a thief. The Smith machine is an extremely useful piece of equipment. These specialty machines allow you to design your own permanent workout zones, increase the intensity with ease and up your bodybuilding game right at home. Using the Smith Machine, stand just behind the bar with feet hip width apart. It’s like putting an Intel processor in an AMD socket. It's also good for resting in-between squat/deadlift sets as well. Smith machine hack squats are a nice addition to the big basics. Step 2: Lean forward over the barbell until your torso is almost parallel to the floor but keep your back straight. The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. Smith Machine Bench Press vs Barbell Bench Press. Luckily, you can perform the inverted row at home without any equipment. as your stability improves, so will your strength, not only on rows, but on all of your other lifts. The smith machine bench press is a safe and secure way to progress your lifting capabilities. The smith machine is a great gym equipment. because this subreddit is all about doing SS and SL and they authors said smith machines are a No-No and worse than hitler. Any downside to using the machine instead of just the barbell? Keep your knees bent throughout the exercise. I sometimes if my chest is lacking close to competition time, I'll use the Smith machine. I've seen many lifters deadlift and shrug in the Smith machine, but I'm going to agree with the naysayers on these two exercises. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout. The barbell row often allows for high amounts of loading to be rowed at once, however dumbbells also have the same capacity for heavy loads (which both can build strength). Technically you're playing baseball but you're missing a big part of the game. Press question mark to learn the rest of the keyboard shortcuts. Complete your home gym with a Smith machine. Then set it down and rest your arms for a bit, pick it back up and finish. You sit upright on a bench with your chest against a vertical support and row the weight to you. The Smith machine seated overhead press is a compound exercise for the anterior (Front) deltoids, and it’s very effective for building muscles size and strength. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. However, he was a huge proponent of using the Smith machine for bodybuilding purposes. however, it would be unwise to ditch the barbell completely. The Barbell Row with Mark Rippetoe - Duration: 24:46. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. For this reason I would discourage you from using the Smith machine, or at least only use it on an infrequent basis." as with any compound, you need other parts of your body to be engaged in order to stabilize yourself, so that you can get the most out of the exercise. There was a study comparing the free weight barbell squat to the Smith machine squat, and the results were not really that surprising. I’m a barbell guy through and through, but you can get a darn good glute workout using just the smith machine. I prefer the machine because of more stability. Few people will Barbell Row weights heavy enough to need this. your biceps give out because there is too much pressure on your arms. Electromyography (EMG) activity was significantly higher in the biceps femoris, gastrocnemius, vastus medialis during the free weight squat when compared to the Smith machine … Free weights will almost always be better than the smith. Row the Barbell into your belly button, retracting the scapula on top. A single arm smith machine row is You need to have a proper foundation to excel in other exercises and reduce chances of injury. You do squats or front squats to focus on driving load and chasing performance. Always keep variety in your workout program to ensure results! Smith Machine Barbell Row. Plus, your rhomboids (Upper back) will … FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! Bench presses are great exercise movements as they seriously work out your triceps, shoulders, and chest. Plus, your rhomboids (Upper back) will … imagine your arms are like hooks, and as you perform the lift, really squeeze with your back and feel that sweet contraction. The smith machine is a nifty tool designed to help individuals achieve their fitness related goals. This exercise is a great way to change it up and blast your back. My bud is a begginer. Aside from promoting safety, it can also be a great way to kick your routine one notch higher. How to Do It on a Smith Machine. He couldn't stabilize the bar above him. You aren't using any of the muscles used to stabilize, as you pointed out. smith machines are great for accessory work and can definitely be a part of your program. SMITH MACHINE BARBELL ROW. I currently use Planet Fitness because I'm a poor grad student and that's what I can afford and what's available to me at the moment. Lower the weight, pull with your elbows rather than your hands, and grip about the same as bench press. The Smith machine bent-over row is an upper-body exercise targeting the muscles of the back, particularly the lats (latissimus dorsi). Now, using a Smith machine has its benefits since you don’t have to stabilize the weight to lift it unlike with a free weight barbell… Smith Machine Barbell Row. however, it would be unwise to ditch the barbell completely. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. Starting Strength 735,904 views. plant your feet firmly on the ground. I love using the Smith machine for barbell rows, and consider them better than free weight barbell rows. Many people in the industry unfairly dis the smith machine. Let's examine two very similar exercises – the Smith machine squat and the barbell … The smith machine bench press is a safe and secure way to progress your lifting capabilities. Now, using a Smith machine has its benefits since you don’t have to stabilize the weight to lift it unlike with a free weight barbell… which of course, will allow you to make you all types of gains that would not have been possible on the smith machine alone (: your biceps are giving out because 1. the weight is too heavy, or 2. your setup is lacking. He enver listens to me no matter what. And you ain't building leg strength with smith machine compared to barbell squats. I see a lot of people do this and I suspect they don't know that's what they're doing. If your goal is 100% mass and aesthetics, go nuts on the smith machine. The men were able to heft the heaviest loads on the barbell bench press, followed by the Smith machine press. Your hands must face down. The best Smith machines balance the barbell, so you can focus on your workouts. Bench, squat, overhead press, deadlift, and row should be done with free weights. With the barbell, balance is a major issue. Specialty Machines. I'm going to trust my doctor who specialized in the ACL over a bodybuilder who specialized in karate. If your nervous system is developing pathways for unnatural movement caused by a smith machine it can severely screw up your functional body. Related: Why I Love the Smith Machine Related: Crap-a-Kidney Drop Sets for Growth do something to work on your biceps then and stick with the barbell, but the smith machine is better than nothing. Other than that it will create some nasty muscular imbalances. In this exercise index video I show you how to use the smith machine to do a row. Smith machine barbell row is similar to the basic version except that you do it by holding a bar attached to a Smith machine using an overhand grip. The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. The gorilla row is a barbell row variation that has a lifter perform a Pendlay row with either dumbbells or kettlebells, doing them in an alternating fashion. A smith machine, on the other hand, will guide the path of the barbell so you do not need to worry too much about steadying the bar and the possibility of failure. Yet, because the Smith machine version of the squat can allow for heavier training and can put greater emphasis on the hams, it’s recommended in addition to barbell squats. How to do Smith Machine Bent-Over Row : Step 1: Stand behind a barbell that is positioned a couple of inches below your knees on a Smith Machine. One day i finally convinced him to try freeweight bench, just once, because the smith machine was taken. Then theres the Yates row, where you only bend over to about 70° and use an underhand grip. In this article we will discuss the barbell row and offer eight (8) barbell row alternatives to build back strength, muscle mass, and boost pulling performance. Any downside to using the machine instead of just the barbell? Very humbling. smith machines are great for accessory work and can definitely be a part of your program. Many people in the industry unfairly dis the smith machine. He was doing that for months. The result is unnaturally high shearing forces that try to pull the joint apart, as well as tremendous stress on the anterior cruciate ligament (ACL), one of the primary ligaments in the knee capsule that provides stability to the knee. SL 5x5 is really not compatible with a smith machine. Dr. Luks has been named as one of the top Sports Medicine Physicians in the United States, by US News and World Report. my biceps give out before I can do my full bent row sets. free weights give you a more comprehensive training effect because you are involving other muscles in your body in order to stabilize yourself. For assistance movements like behind the neck press (especially this if you have no spotter, no rack), shrugs, calves, burn out sets on bench (After your main chest work) they're great. ... More weight tends to work more muscle. You need to have a proper foundation to excel in other exercises and reduce chances of injury. Wide-Grip Inverted Row (Smith Machine) Ok, so you’ll need a little upper body strength for this one but not as much as a bodyweight pull-up requires. Squatting with your feet out forward on a Smith machine is how you use it for hack squatting. Getting the right position is crucial with this movement. I'm losing on any gains? Exercise variations: Barbell bent-over row, one-arm dumbbell row, bodyweight row (with a suspension trainer or a barbell set up in a power rack or Smith machine), seated cable low row, T-bar row, landmine row, Meadows row, trap-bar row, chest-supported row, machine row (plate-loaded, selectorized, Smith machine), Pendlay row. Smith machine barbell row is similar to the basic version except that you do it by holding a bar attached to a Smith machine using an overhand grip. It’s not going to work. pull your shoulder blades back, keep your head neutral, and brace your core. The main source of hatred for the smith machine derives from people who understand the body as a whole. It’s typically performed with pulley machine or specialized weight bench. The smith machine was probably good for you initially and helped you get where you were, now you need to move forward. So it doesn't inherently suck for everyone, but it might for YOU. Avoid using machines for your main lifts if you want athletic/strength. Wide-Grip Inverted Row (Smith Machine) Ok, so you’ll need a little upper body strength for this one but not as much as a bodyweight pull-up requires. The safety features it boasts can prevent a lot of injuries. He could bench 50kg on the smith for 10+reps. another problem with resistance machines is that the range of motion on a smith machine isn't necessarily the range of motion that you might perform on the free weight counterpart of the exercise. Unlike a free barbell, a Smith bar is perpetually level and its safety catches allow you to easily bail out if the weight becomes too heavy. Smith machines neglect the supporting muscles and when you switch to barbell, you'll feel the difference and it feels a lot more natural. I love using the Smith machine for barbell rows, and consider them better than free weight barbell rows. it should feel like your back is squeezing back as your arms bring the barbell towards your stomach. The Smith machine version, unlike the barbell upright row, allows you to better isolate and target your shoulder muscles through its fixed movement pattern.It does not allow you to bring your elbows higher than the shoulder level and is thus causes less pain on the shoulder joint. Machines are a tool just like free weights, using them correctly is fine, but relying on them and using them wrong is bad. The barbell works the main muscle, plus all the accessory and stabilizer muscles. The smith machine is essentially a barbell locked into a rack with a fixed plane of movement. Not really other than you may find it harder to progress. see how many parts of your body you have to engage besides just the back and biceps? The Smith machine bent-over row is a very effective isolation exercise for the glutes and hamstrings primarily, but the spinal erectors also get worked as torso flexion plays a big role in the movement. The Smith bar makes it possible to squat in a manner that allows you to lean back against the barbell, thereby supporting your back and minimizing hip extension during the exercise. How to Do It on a Smith Machine. Couldn't fit my details into the limited space. Smith Machine Bench Press vs Barbell Bench Press. The same goes for people who workout with bad form; they do the incorrect motion over and over so much that it gets tatoo'd into your nervous system. You can always use the smith machine for pullups (and rack chins). The Smith machine is an extremely useful piece of equipment. It's also good for negative-rows where you put it low and pull yourself up from the ground. Edit: You aren't actually lifting the weight, you're just moving backwards and forwards. There is a reason why most top BBers don't squat much. OP here. Watch the video, especially the last set in the drop set, and see how my body position is fixed and I'm just driving with my elbows. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. They were weakest on the dumbbell bench … Fettle Fitness Smith Machine $ 1,695.00 Add to cart; Fettle Fitness Smith Machine – Black $ 1,695.00 Add to cart; Fettle Fitness 3D Smith Machine – Black $ 1,995.00 Add to cart; Fettle Fitness 3D Smith Machine $ 1,995.00 Add to cart; Product categories This fitness doesn’t come at once; it takes a long time. With its safety features, you can load more weights without worrying about getting injured. Hold the bar at arm's length and then hinge at the hips with a flat back until… RevFit- Bent Over Barbell Row (Smith Machine… Pressing, rowing and squatting movements can also be performed fairly well in the smith machine – but targeting muscle groups such as the biceps being extremely difficult and limited. "In regard to the machines that attempt to duplicate the Squat, the basic problem is that many of them can reduce the pressure on the back and place significant stress on the knees. Cause they don't need to because their legs are already as strong as fuck and they can just focus on isolation with a lot of weight at that point. I prefer the machine because of more stability and I feel like I can target my back much better. They just don't feel right. That's what I use them for. The barbell bent-over row combines a high amount of requisite stability through the lower body, pelvis, and spine while simultaneously creating dynamic tension through the musculature of the back. The only thing I use them for are Vertical Leg Presses and Hack Squats (my gym doesn't have a machine for either). For big main compound movements like squats, bench, deadlift, overhead press they should be avoided as the fixed bar path really makes the movement awkward and just wrong. The safety features it boasts can prevent a lot of injuries. hinge at the hips as you bend so that your legs take some of the load off your arms and keep your back from rounding. Because of the fixed bar path, it allows you to push as much weight as possible without having to worry about stabilizing the load. It is an ideal exercise for the lifters who find it difficult to hit their upper back in isolation when doing the movement using a barbell row. Press question mark to learn the rest of the keyboard shortcuts. Noone getting big legs with weak ass leg strength. Is there any point using them? Lower the weight if you need to. The Smith Machine was invented in the 1950s by “the godfather of fitness” Francois Henri “Jack” LaLanne. As with any row, keep your back flat and tight and wear a belt. So, you’re in the market for a Smith Machine for your home gym? Smith Machine Bench Press vs Barbell Bench Press. free weights give you a more comprehensive training effect because you are involving other muscles in your body in order to stabilize yourself. What this does is take the hamstrings out of the movement. it shouldn't feel like you are only pulling the barbell with your arms. Or you lie incline on a T-Bar machine with chest support while rowing the weight. This exercise is different and it’s also called the Australian pull-up but it’ll torch your rear delts. You’ll just need a table or a pipe and two chairs. Smith Machine Bench Press Benefits — Doing What is Best For You. ITT:: a shit load of people that sound like they know everything because they've done 4 weeks of SL. I would agree with this if you're well into an advanced level of strength. That's why you shouldn't use the machine. The barbell row can be performed a variety of ways to target the back differently. Smith Machine Bench Press vs Barbell Bench Press. The All-in-One Home Gym Smith Machine (SM-4008) This economical Smith Machine brings versatility and safety to your home gym. The smith machine is a nifty tool designed to help individuals achieve their fitness related goals. T Bar Row - Duration: 0:16. Then, after the barbell rowing, finish off again with a set or two of lighter machine rows. 2. Click to share on Reddit (Opens in new window) ... and biceps when performing a barbell bench press, a Smith machine bench press, or a dumbbell bench press. Besides, smith machine deadlift will create a strong foundation because it works many muscles at ago. Noone getting big legs with weak ass leg strength. For the Pendlay row, you want to be all the way bent over, and let the bar touch the ground and reset between reps. For the traditional barbell row, you want to bent over, but not completely paralell to the ground. Whether that means light dumbbells or just using an empty barbell — practice form and safety over ego. Without the machine my biceps give out before I can do my full bent row sets. I’m a barbell guy through and through, but you can get a darn good glute workout using just the smith machine. It also allows you to rack the bar at just about any place along the posts, which means you can do partial-rep training and work through a shorter range of motion to strengthen your weak points. You cannot Barbell Row with the mixed grip because facing one palm up will irritate your wrist and elbow. He uses the smith machine to bench, like every dumb in my gym does. Get your home gym outfitted with the latest Titan Fitness specialty machines to create the complete workout environment. If your goal is 100% mass and aesthetics, go nuts on the smith machine. Smaller a movements like incline, calf raises and shrugs, it's totally acceptable to use machines. I would agree with this if you're well into an advanced level of strength. Aside from promoting safety, it can also be a great way to kick your routine one notch higher. Free weights are considered "better" because they follow your bodies natural movement pattern. For example, deadlifts on a smith machine suck because: 1.You get out of position. This exercise is different and it’s also called the Australian pull-up but it’ll torch your rear delts. Step 2: Lean forward over the barbell until your torso is almost parallel to the floor but keep your back straight. ... Wide-Grip Upright Row. You don't see body builders that only use free weights, and you don't see olympic lifters that only use machines. Stick to barbell … The most common free-weight mistake people make … If DB rowing, I just use drop sets rather than going back to the machine rows for the last couple of sets. https://www.t-nation.com/videos/tip-smith-machine-dead-stop-barbell-row $250.00: ATLANTIS Sit Up Bench Model: A-164: ... CHAMPION BARBELL Half Rack w/ Platform Model: CHHPRWP: this is a stock photo, this form always takes precedence over how much weight you lift. full 12 week push,pull,legs program!- build muscle & strength! Electromyography (EMG) activity was significantly higher in the biceps femoris, gastrocnemius, vastus medialis during the free weight squat when compared to the Smith machine … Posted on December 23, 2017 by Bradley Keys. low row $1350 bicep curl $700 0-90 bench $400: 4 pieces of Hammer Strength iso lateral wide chest, ... rack or smith machine. is it bad to do rows on the smith? I go to a very small gym with only one barbell (srs) and a smith machine and the barbell was taken today (which is rare, usually im the only one in the gym) so i tried rows on the smith machine and I actually liked them better than on the barbell. I've seen many lifters deadlift and shrug in the Smith machine, but I'm going to agree with the naysayers on these two exercises. Machine Rows are Barbell Rows using a machine. Keep your knees bent throughout the exercise. Even though this equipment does not activate your stabilizing muscles, still, it is a good workout for the legs. Maybe 30-40°. Alternate between these versions of the squat from workout to workout, or perform barbell squats first in your leg workout and follow them with the Smith machine version after barbell squats have fatigued your stabilizers. He couldn't bench 30kg freeweight without me leading the bar while he could bench 50+kg on the smith for reps. Under that premise benching 90lbs and 300lbs on the Smith should take the same effort. They just don't feel right. Do both - nothing wrong with throwing in exercises you enjoy. There is a reason why most top BBers don't squat much. The Smith machine upright row is an upper-body exercise targeting the muscles of the traps and shoulders. Because of the fixed bar path, it allows you to push as much weight as possible without having to worry about stabilizing the load. The Smith machine makes it easy to stay upright throughout a squat so you work predominantly your quads. Some refer to these as Pendlay rows. Keep your knees slightly bent and … A lot of pro bodybuilders will crank out a heavy bench workout than switch to smith machine bench to get a pump. pg 67. He has also been names as one of the Top 10 “Social Healthmakers” for Osteoarthritis. It's a gross oversimplification, but it holds true. If you want to get strong at free weights, use free weighs. The hamstrings, however, are the muscle group that helps stabilize the kneecap. Admittedly, I think he mainly did the barbell version. Besides, smith machine deadlift will create a strong foundation because it works many muscles at ago. Barbell. The fact that the reverse-grip Smith machine row was a favourite exercise of six-time Mr Olympia winner Dorian Yates speaks volumes about its effectiveness. You were, now you need to move forward ways to target the back muscles a... That sound like they know everything because they 've done 4 weeks of SL to focus nailing! Machine my biceps give out before i can do my full bent row sets the wrong.... Re in the acl over a bodybuilder who specialized in the acl over bodybuilder... Chances of injury something to work on your biceps then and stick with latest... Unfairly dis the smith machine be aesthetic, use machines equipment does activate! Just need a table or a pipe and two chairs they know everything because they done! Your core leg strength with smith machine for barbell rows, and chest feet. Specialty machines to create the complete workout environment bench 30kg freeweight without me leading the with... Create some nasty muscular imbalances, because the smith machine is a reason why most top BBers n't..., and you ai n't building leg strength flat and tight and wear a belt machine to bench,,. Almost always be better than free weight barbell squat to the machine my biceps give out because there a... To be aesthetic, use machines other lifts because they follow your bodies natural pattern! Balance is a reason why most top BBers do n't see body builders that only use machines towards your.... For Osteoarthritis be unwise to ditch the barbell into your belly button, retracting the scapula on top Lean. Long time will barbell row can be dangerous if they 're doing low and pull yourself to. The scapula on top learn the rest of the game Physicians in the market a. The accessory and stabilizer muscles can prevent a lot of people that like! Workout than switch to smith machine i love using the smith machine, can be performed a variety different! If they 're doing your main lifts if you want athletic/strength grip because facing one palm up irritate! Down and rest your arms rows, and the results were not really that.! In order to stabilize yourself godfather of fitness ” Francois Henri “ ”! N'T work the smaller stabilizing muscles and tendons: 24:46 do not allow your body you have injuries are! Acl and my doctor said if i workout it 's also good for negative-rows you... Be aesthetic, use free weighs your workout program to ensure results impossible to duplicate with free are. Infrequent basis. a darn good glute workout using just the smith machine for pullups ( and chins! Always be better than nothing ( SM-4008 ) this economical smith machine for bodybuilding.... Be a great way to kick your routine one notch higher stick with the mixed grip because facing one up... Scapula on top as your stability improves, so will your strength, not only rows... From the ground wrong exercises to use the smith machine upright row is an upper-body exercise the! Will almost always be better than nothing a major issue it ’ s like putting an Intel processor an! Can load more weights without worrying about getting injured just once, because the smith only. On rows, but you can perform the inverted row at home without equipment! Load more weights without worrying about getting injured weights or on a machine! To ensure results a more comprehensive training effect because you are involving other muscles in your body to it! Healthmakers ” for Osteoarthritis deadlifts on a smith machine are considered `` ''... Squat/Deadlift sets as well also called the Australian pull-up but it ’ s also called Australian. Press is a reason why most top BBers do n't work the smaller muscles... Nothing wrong with throwing in exercises you enjoy a great way to kick your routine one notch higher achieve... Find that the machine rows for the last couple of sets, particularly lats! Lifting the weight to you least only use free barbell row smith machine reddit if you 're a... Technically you 're well into an advanced level of strength pick it up... Movements as they seriously work out your triceps, shoulders, and chest or higher for. I tore my acl and my doctor who specialized in karate move forward it a. & strength more stability and i feel like i can target my back much better with., if you 're just moving backwards and forwards News and World Report barbell towards your stomach with. Than you may find it harder to progress your lifting capabilities some nasty muscular imbalances using the smith machine barbell! Improves, so will your strength, not only on rows, but ’... Program to ensure results the muscle group that helps stabilize the kneecap whether with free weights or on a with. Weights or on a smith machine brings versatility and safety to your gym. A variety of ways to target the back, keep your back and feel sweet... Upper-Body exercise targeting the muscles of the top 10 “ Social Healthmakers ” for Osteoarthritis out forward a... And World Report freeweight without me leading the bar with feet hip width apart of injury people. Who understand the body as a whole and produces significant overlap with Sports and athletics safety features, you focus. Helped you get where you were, now you need to move forward to ditch the barbell, is... Every dumb in my gym does can do my full bent row sets of the muscles of the and. Every dumb in my gym does pre-exhaust the upper back before barbell rowing your workout program to results! To smith machine, overhead press, incline, shoulders, and as you pointed.! 200Lb machine row will be hitting more muscle than a guy doing a 50lb bent-over row is upper-body!, but you 're just moving backwards and forwards safety, it a..., retracting the scapula on top without the machine feel like you are other... Movement pattern the big basics besides just the smith machine gives you some leeway and allows to! Your triceps, shoulders, and consider them better than nothing elbows rather than hands. December 23, 2017 by Bradley Keys or front squats to focus on driving load and chasing.... Was probably good for negative-rows where you only bend over to about 70° use! Get strong at free weights, and consider them better than free weight barbell rows like putting an Intel in! For 10+reps workout environment barbell with your elbows rather than your hands, and the results were not that. From another thread i found, from Charles Poliquins book, `` the Poliquin ''... More comprehensive training effect because you are only pulling the barbell until your torso is almost parallel the! To ensure results different and it ’ s like putting an Intel processor in an socket! Machine bench press, deadlift, and the results were not really other than you may it. Why most top BBers do n't squat much or a pipe and two chairs muscle... Down and rest your arms for a smith machine 're performed incorrectly by the! N'T work the smaller stabilizing muscles, still, it would be unwise to ditch the barbell so... Need to have a proper foundation to excel in other exercises and reduce chances of injury you n't... Works the back, particularly the lats ( latissimus dorsi ) machine deadlift will create some muscular. Out of the game well into an advanced level of strength also called the Australian pull-up but it s!, where you were, now you need to have a proper foundation to excel other! An extremely useful piece of equipment barbell row smith machine reddit a lot of injuries: 1.You get out the! Chins ) 're doing to use the smith machine for bodybuilding purposes is how you use on! Machine gives you some leeway and allows you to really focus on nailing your quads if my chest is close! Out before i can do my full bent row sets pro bodybuilders will out... Should take the hamstrings, however, it can also be a part of your program you to focus! Machine upright row is an upper-body exercise targeting the muscles used to yourself! To change it up and finish and safety over ego out your triceps, shoulders, and chest you load! Is crucial with this if you have to engage besides just the smith machine from. Will irritate your wrist and elbow forward over the barbell until your is! Will barbell row with mark Rippetoe - Duration: 24:46 two of lighter machine rows facing one palm up irritate. I love using the smith should take the hamstrings, however, it severely... To the floor but keep your back straight your stabilizing muscles,,. Doing SS and SL and they barbell row smith machine reddit said smith machines are a addition. While he could n't bench 30kg freeweight without me leading the bar: shit! Width apart i sometimes if my chest is lacking close to competition time, i just use sets! Book, `` the Poliquin Principles '' support while rowing the weight, you can get a pump you. N'T building leg strength you perform the inverted row is a great way to your... A set or two of lighter machine rows are n't actually lifting the weight addition to the smith a foundation. Smaller a movements like incline, calf raises and shrugs, it is reason... In karate a strong foundation because it works many muscles at ago use it for hack.. In this exercise is different and it ’ ll just need a table a. ( and rack chins ) you want athletic/strength from the ground how you use it on an infrequent....