Bent-Over Smith Machine Rows target the lats (latissimus dorsi), traps (trapezius, upper back), rhomboids (mid-back muscles between the shoulder blades), and biceps (arm muscles). Position yourself under the Smith machine bar, grip it with hands slightly wider than shoulder-width, and hinge at your hips while keeping your back straight. Pull the bar toward your torso, squeezing your shoulder blades together, then slowly lower it back to the starting position. This exercise strengthens the upper and mid-back, improves posture, and promotes balanced muscle development with proper form.