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Smith Machine Bent Over Row

Smith Machine Bent Over Row

It is an easier version of the basic exercise to develop back muscles.


Stand straight with your feet at the shoulder width.

Grasp the bar from the racks in a palms-down grip slightly wider than your shoulder width.

As you inhale, keeping your back straight, lean your torso forward to an angle of 45-degrees or lower.

Make sure your knees are slightly bent.

As you exhale, pull the bar to your abdomen, contracting your abs.

Pause for 2-3 seconds at the top, then return to the starting position.

Typical mistakes and tips

Move up the bar slowly and do not throw it down from the top.

Do not arch your back. You use your hip joints only to do the bend.

You can do this exercise by moving your shoulder blades together first to work out the rhomboids, which are responsible for posture.

In a palms-up grip, you use your back muscles, the upper part of your trapezoid muscles and your biceps mainly.

Exercise type: weight
Muscle groups: back, shoulders, arms