Smith machine bent over low underhand back rows are an effective strength training exercise that targets the muscles in the back, particularly the latissimus dorsi. The exercise involves pulling a weighted bar towards the torso while maintaining a bent over position. The use of the Smith machine provides stability and support during the movement, allowing individuals to focus on proper form and technique. This exercise can help improve overall back strength and stability, which can have numerous benefits for posture and everyday activities.
How to perform Smith Machine Bent Over Low Underhand 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, underhand hand 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 and keep close to your body (don’t flare out) 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 at 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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