Form cues
- Back stays flat
- Bar meets the lower abdomen
- Elbows stay close
- No jerking the bar
Exercise
Smith Bent Over Row
Back, smith machine
A bent-over row on the Smith machine for the upper back.
Target: upper back. Also works: lats, biceps, rear delts.
Steps
- Set the Smith bar near hip height.
- Hinge with a flat back and a soft knee bend.
- Grip just outside the shoulders.
- Pull the bar to the lower abdomen and squeeze the shoulder blades.
- Lower it under control.
Common mistakes
- Rounding the back
- Using momentum
- Cutting the squeeze short
Breathing
Inhale on the way down, exhale as you pull.
In the app, search for Smith Bent Over Row and add it to a workout.