Smith Machine Bent Over Row

The Smith machine bent over row targets the upper back, lats, and biceps. Here’s how to do it:

1. Position the barbell at a mid-thigh height on the Smith machine.
2. Stand facing the bar with your feet shoulder-width apart, gripping the bar with an overhand grip, hands slightly wider than shoulder-width apart.
3. Bend at the hips and knees, keeping your back straight, and hinge forward until your torso is almost parallel to the floor.
4. Pull the barbell towards your lower chest or upper abdomen, squeezing your shoulder blades together.
5. Pause briefly at the top, then slowly lower the bar back to the starting position.
6. Repeat for the desired number of repetitions.