The Smith Bent Over Row is a strength training exercise that primarily targets the muscles in the back, particularly the rhomboids, lats, and traps. It also engages the biceps, forearms, and core muscles.
How to perform
To perform the Smith Bent Over Row, follow these step-by-step instructions:1. Position a barbell in the Smith machine at hip height. Load the bar with an appropriate amount of weight.
2. Stand in front of the barbell with your feet shoulder-width apart and a slight bend in your knees.
3. Bend at the waist, keeping your back flat and chest up, and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
4. Keeping your core engaged and back straight, exhale as you pull the barbell towards your lower abdomen, focusing on squeezing your shoulder blades together.
5. Hold the contraction for a second, then slowly lower the barbell back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.
It's important to maintain proper form throughout the exercise to prevent injury and effectively target the desired muscle groups. Avoid rounding your back or using momentum to lift the weight. Start with a lighter weight to ensure proper technique before gradually increasing the load.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.