smith bent over row

Equipment

smith machine

Target muscle

upper back

How to perform

1. 1

   Set up the smith machine with the bar at hip height.

2. 2

   Stand facing the bar with your feet shoulder-width apart.

3. 3

   Bend your knees slightly and hinge forward at the hips, keeping your back straight.

4. 4

   Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.

5. 5

   Pull the bar towards your lower chest, squeezing your shoulder blades together.

6. 6

   Pause for a moment at the top, then slowly lower the bar back down to the starting position.

7. 7

   Repeat for the desired number of repetitions.