Male

Smith Reverse Grip Bent Over Row

Muscles involved

When you perform the Smith Reverse Grip Bent Over Row, you are waking up all the deep muscles in your back with incredible focus. By using a machine rather than free weights, you get a fixed path of motion that allows you to concentrate entirely on pulling with your back without worrying about balancing the load. Engaging these core muscles of your back is essential not just for building a powerful aesthetic, but for your daily well-being: it drastically improves your posture, alleviates stiffness from sitting at a desk all day, and makes everyday tasks like carrying heavy groceries or lifting boxes effortless. You will feel your posture transform, keeping your spine supported and your body resilient against daily fatigue.

How to do it

1. Set up a Smith machine for rows and add the desired weight, then grip it with a pronated grip. 2. With your lower back straight and knees slightly bent, let the bar hang in front of you. 3. Exhale and pull the bar towards your chest, contracting your back muscles. 4. Hold the contraction for a moment and return in a controlled manner to the starting position.

Equipment required

Máquina

Muscles worked

Tips

- Keep your lower back straight during the entire row. - Pull the bar towards your chest by contracting your back muscles. - Control the return to the starting position, maintaining tension.