Smith Machine Bent Over Row

How to perform it

Step-by-step instructions

1. 01Stand behind the Smith bar with the feet stable and grip it slightly wider than shoulder width.
2. 02Unlock the bar and hinge forward until the torso is inclined while the spine remains neutral.
3. 03Pull the bar toward the lower ribs or upper abdomen by driving the elbows back.
4. 04Pause briefly and squeeze the shoulder blades without shrugging or lifting the torso.
5. 05Lower the bar to straight arms under control and repeat.