Smith machine bent over back rows are a popular exercise for targeting the muscles in your upper and mid back, as well as your biceps. This machine-based exercise provides a stable and controlled movement that allows you to focus on proper form and technique. It is a great exercise for people of all fitness levels and can help to improve posture and overall upper body strength. In this exercise, you use the smith machine to perform a rowing motion, pulling the bar towards your torso to engage your back muscles.
How to perform Smith Machine Bent Over Back Row
- Load the smith machine with the desired weight and allow the bar to rest as low as possible in front of you.
- Take a wider-than-shoulder-width, overhand grip by bending at your knees and waist. Make sure you maintain a straight back. Your arms should be hanging perpendicular to the floor at this point. This is your starting position.
- Exhale and squeeze the muscles in your back to bring the bar in towards your torso.
- Bend at the elbow to allow the movement but minimize taking weight through your forearms/biceps.
- Once the bar is as close to your body as it can be or the muscles in your back are fully contracted, inhale and return the bar along the same path back into the starting position.
- Repeat for the recommended amount of repetitions.
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