Smith Machine bent over row
Overview of the exercise
The Smith machine bent over row exercise is a highly effective strength training move that targets the muscles in your back, including your lats, traps, and rhomboids. This exercise is performed with the use of a Smith machine, a weight training apparatus that provides stability and control for safe and effective lifting. The bent over row allows you to work your back muscles from a variety of angles, helping to build strength, power, and definition.
Exercise Profile:
Muscle Group Targeted: Lats
Equipment: Smith Machine
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Biceps, Shoulders, Traps, Rhomboids, Forearms, Upper Back
Instructions:
The Smith machine bent over row is a simple, yet effective exercise that can help to build strength and definition in your back muscles. Here are the steps to perform this exercise correctly:
- Start by adjusting the Smith machine bar to a height that allows you to perform the exercise with good form. Stand facing the machine and grasp the bar with a palms-facing-down grip, slightly wider than shoulder-width apart.
- Step forward with one foot, bending your knees slightly, and bend forward at the hips until your torso is roughly parallel to the floor. Make sure your back is straight and your chest is lifted.
- With your arms fully extended, pull the bar towards your chest, keeping your elbows close to your body. As you pull, squeeze your shoulder blades together, engaging your back muscles.
- Once the bar reaches your chest, pause for a moment and then slowly lower the bar back to the starting position. Repeat this movement for several repetitions, making sure to keep your form steady throughout.
- When you have completed your desired number of repetitions, carefully return the bar to the starting position, and stand up straight, relaxing your muscles.
Smith Machine Bent Over Row Tips
Here are some tips for getting the most out of your smith machine bent over row exercise:
- Keep your back straight: It is important to maintain a straight back during the bent over row, as this helps to prevent injury and engage the correct muscles.
- Grip: Grasping the bar with a palms-facing-down grip can help to target your back muscles more effectively, as opposed to using a palms-facing-up grip which can target your biceps more.
- Focus on your form: Proper form is key to getting the most out of this exercise, so make sure to keep your back straight, your chest lifted, and your elbows close to your body as you row.
- Use slow, controlled movements: Slow, controlled movements help to increase the intensity of the exercise and engage your muscles more effectively.
- Gradually increase the weight: As you get stronger, gradually increase the weight you are lifting, but make sure to keep your form steady and avoid lifting too much weight too quickly.
- Focus on your breathing: Make sure to breathe deeply and steadily throughout the exercise, exhaling as you lift the weight and inhaling as you lower it.
