How to perform Smith Machine Bent Over Row with proper form
Setup:
- Position the Bar: Adjust the Smith machine bar to waist height.
- Foot Placement: Stand in front of the bar, feet shoulder-width apart.
Starting Position:
- Grip the Bar: Bend at the hips and knees to grasp the bar with an overhand grip, slightly wider than shoulder-width.
- Body Angle: Keep your back straight, hinge at the hips, and lean forward until your torso is about 45 degrees to the floor.
Execution:
- Engage Core: Tighten your core to maintain stability throughout the movement.
- Pull the Bar: Row the bar towards your lower ribcage, leading with your elbows and squeezing your shoulder blades together.
- 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.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms