Smith Bent Over Row

Muscles involved

Back

How to do it

1. Adjust the Smith machine bar a few inches below your knees, bend your knees, and lean your torso forward, keeping your back straight, until you are almost parallel to the floor. Grip the bar with an overhand grip and unlock it. 2. Let the bar hang with your arms extended and exhale as you raise it, keeping your torso still and your elbows close to your body. 3. Squeeze your back muscles at the top of the movement and hold the contraction for a second. 4. Lower the bar slowly to the starting position and repeat for the recommended number of repetitions.

Equipment required

Máquina

Muscles worked

MaleFemale

InfraspinatusLatissimus dorsiTeres majorTeres minorTrapezius lower fibersTrapezius middle fibersBrachialBrachioradialisPosterior deltoidPectoralis major sternal head

Tips

- Keep your core engaged to prevent your back from losing alignment during the movement. - Bring your elbows back, not out, to target your mid-back. - Keep the weight close to your body throughout the entire range of motion to improve stability and strength with each repetition.

Difficulty