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Smith Machine Bent-Over Row
- 1 - Set the Smith machine bar to about mid-thigh height and load the desired weight.
- 2 - Stand facing the bar with your feet about hip-width apart, then grip the bar slightly wider than shoulder-width with an overhand grip.
- 3 - Unrack the bar and hinge at your hips until your torso is angled forward, keeping your back flat, chest up, and knees slightly bent.
- 4 - Let the bar hang with your arms extended while maintaining a braced core and neutral spine.
- 5 - Pull the bar toward your lower ribs or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
- 6 - Lower the bar in a controlled motion until your arms are fully extended without rounding your back.
- 7 - Repeat for the desired number of repetitions, then safely re-rack the bar.
