Smith Machine Chest Row
Reps10 times
Calories burned121 kcal
LevelBeginner
Changing duration and load is available in our application
First, set the bar in the Smith machine to a comfortable position for you. Grab the bar hip-width apart, palms facing down. Remove the bar from the trainer. Stand up straight, relax your shoulders and arms. The back is straight. This will be your starting position. On an inhale, lift the bar as high as you can. Try to pull the bar towards your chin. Elbows must look up. Hold your shoulders in the highest position for 1-2 seconds.
How to perform the exercise
10 times
121 kcal
Control your movement and do not rush.
01
Setup
Set the bar in the Smith machine at a comfortable position.
02
Grip
Take the bar at hip width with the palms facing down and unhook it.
03
Start position
Stand upright with relaxed shoulders and arms, keeping the back straight.
04
Row
Exhale and lift the bar as high as possible, pulling it toward the chin.
05
Control
Make sure the elbows point up.
06
Hold
Hold the top position for 1–2 seconds, then slowly lower the bar.
Variants
Beginner
Work with a light weight and a moderate range.
Middle
Use a moderate weight and drive the elbows up.
Professional
Increase the weight without pulling above the chin.
Which muscles are working
The main load falls on the traps, shoulders and triceps.
Benefits of the exercise
Strength
Builds the traps and shoulders.
Simply
The fixed path simplifies the technique.
Balance
Teaches you to lead the movement with the elbows.
Contraindications
Acute shoulder or neck pain.
Cervical spine problems.
Lifting the bar above a comfortable level.
Recommendations
Strength
Do 3 sets of 10–12 reps.
Technique
Do not pull above the chin and do not swing.
