The Smith Reverse Grip Bent Over Row is a strength training exercise that targets the muscles in the upper back, specifically the latissimus dorsi and rhomboids. This exercise also engages the biceps, forearms, and shoulders.
How to perform
To perform the Smith Reverse Grip Bent Over Row, follow these step-by-step instructions:1. Start by setting up the Smith machine so that the bar is at an appropriate height. The bar should be below waist level when you are standing with your arms extended.
2. Stand facing the Smith machine with your feet shoulder-width apart. Grasp the bar with an overhand grip, palms facing towards you, hands slightly wider than shoulder-width apart.
3. Hinge at the hips and bend your knees slightly to lean forward, keeping your back straight and chest up. Your torso should be at a 45-degree angle to the floor.
4. Keeping your elbows close to your sides, pull the bar towards your lower chest, squeezing your shoulder blades together at the top of the movement.
5. Slowly lower the bar back down to the starting position, fully extending your arms without allowing your shoulders to roll forward.
6. Repeat for the desired number of repetitions.
It is important to maintain proper form throughout the exercise to avoid straining your lower back or shoulders. If you are new to this exercise, start with a light weight and gradually increase as you become more comfortable with the movement. Make sure to warm up before starting your workout and cool down afterwards to prevent injury.
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.