How to perform Smith Machine Bent Over Row with proper form

Setup:

1. Position the Bar: Adjust the Smith machine bar to waist height.
2. Foot Placement: Stand in front of the bar, feet shoulder-width apart.

Starting Position:

1. Grip the Bar: Bend at the hips and knees to grasp the bar with an overhand grip, slightly wider than shoulder-width.
2. Body Angle: Keep your back straight, hinge at the hips, and lean forward until your torso is about 45 degrees to the floor.

Execution:

1. Engage Core: Tighten your core to maintain stability throughout the movement.
2. Pull the Bar: Row the bar towards your lower ribcage, leading with your elbows and squeezing your shoulder blades together.
3. Control the Movement: Pause briefly at the top of the movement, then slowly lower the bar back to the starting position while maintaining control.

Tips:

• Keep your back flat and avoid rounding your shoulders.
• Maintain a neutral neck position; don’t look up or down excessively.
• Focus on muscle contraction rather than using momentum to lift the weight.

Common Mistakes:

• Rounding the back, which can lead to injury.
• Lifting with arms instead of engaging the back muscles.
• Using too much weight, causing poor form.

Safety Considerations:

• Use a weight that allows you to maintain proper form.
• Ensure the bar is securely locked in the Smith machine.