Smith Machine Bent-Over Row
Differentiation: Mechanics
This variation of a Bent-Over Row is unique. Here is how: you use a Smith Machine bar. Using a Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a standing row using a loose Olympic bar). Not focussing on balancing allows you to intently focus on each contraction in your lats. Maximizing contraction increases their overall definition.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at ankle height.
3) Position the Smith Bar and swivel hooks so their height is two inches below your knees.
4) Load plates onto the Smith Bar.
5) Stand behind the bar and position your body so you are centered in the machine.
6) Place your feet shoulder-width apart for stability.
7) Bend forward until your torso and thighs form a 90-degree angle.
8) Bend your knees slightly.
9) Grasp the bar with your hands about shoulder-width apart...
10) ..with your palms facing away from your body.
11) Pull the bar up slightly and swivel the bar to release the bar's hooks off the Smith Machine's pegs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you flex your lats and pull your elbows directly backwards to pull the bar upward toward your core.
3) ...until your elbows until your elbows are higher than your back ...while keeping your back as straight as possible.
4) Tighten your back muscles and hold this position for a count of one second.
5) Then, inhale as you gradually lower the bar using a controlled movement
6) ...until the bar is again thigh level.
7) Repeat reps for a full set.
8) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Be sure to use your back muscles, not your arm muscles to perform this exercise.
Keep your back as straight as possible.
Keep your knees slightly bent.
Keep your upper body stationary. Your torso and thighs should form a 90-degree angle.
Keep your upper arms as close to your body as possible.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
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