Smith Machine Bent Over Row

Adjust the height of the barbell on the Smith machine so that it is 5 cm below your knees. Bend your knees slightly and lean forward, bending at the waist, until the upper body is almost parallel to the floor. Keep your back straight. Hint: head should be up. Grab the bar with a pronated grip (palms facing down) and take it off the racks. The bar of the bar should be in front of you, with your arms extended perpendicular to the torso and the floor. This will be your starting position. Keep your torso still, while exhaling, pull the barbell towards you, bending your elbows. Keep the elbows close to the body, the weight should be supported by the forearms. At the end of the movement, tighten your back muscles and hold this position for a few seconds. While inhaling, slowly lower the bar to the starting position. Complete the required number of repetitions. Attention: refrain from doing this exercise if you have problems with your back or lower back. Make sure that your back is arched at the waist throughout the entire exercise, otherwise you can injure your back. If you have any doubts about the chosen weight, it is better to take less than more weight. Variations: You can also do this exercise using a supinated grip (palms facing you). As an alternative to the Smith machine, you can use a barbell or dumbbells.