Smith Bent Over Row

How to Perform Smith Bent Over Row

1. 1

   Add the appropriate amount of weight and set the bar on a Smith machine at hip height.

2. 2

   Stand facing the machine and hinge at the hips until your torso is roughly parallel with the floor, grabbing the bar with an overhand grip.

3. 3

   Your back should be flat and arms straight.

4. 4

   Retract your shoulder blades, engage your abs, and take a breath.

5. 5

   Pull the bar toward your lower chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.

6. 6

   Slowly lower back to the starting position and breathe in.

7. 7

   Repeat for the desired number of repetitions.