Heavy rows on a fixed bar path.
Keep your torso angle locked, don't stand up as you pull the bar.
Rowing the Smith bar from a hinged position drives the lats and mid-back through a heavy horizontal pull, with the biceps assisting as the elbows sweep back. The fixed vertical track means the bar cannot drift forward, so the only variable to control is your torso angle. It earns its place for loading the back hard while removing the bar-path chaos that lets heavy free-weight rows turn ugly.
Pick one and freeze it, anywhere from 45 degrees to near parallel works. The killer mistake is standing up as the set gets hard, which turns your row into a shrug with a nod.
Your lower chest or upper abs, with elbows driving back rather than flaring wide. Because the track is fixed, adjust your foot position until the bar naturally meets that spot.
It trades some carryover for control. The fixed path removes stabiliser work but also removes the momentum cheat, so many lifters get a cleaner back stimulus from it. Rotate both if you can.
