smith reverse grip bent over row

How to perform it

Set up the smith machine with the bar at hip height. Stand facing the bar with your feet shoulder-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Grasp the bar with an underhand grip, hands shoulder-width apart. Pull the bar towards your lower chest, squeezing your shoulder blades together. Pause for a moment at the top, then slowly lower the bar back down to the starting position. Repeat for the desired number of repetitions.

1. 1Set up the smith machine with the bar at hip height.
2. 2Stand facing the bar with your feet shoulder-width apart.
3. 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
4. 4Grasp the bar with an underhand grip, hands shoulder-width apart.
5. 5Pull the bar towards your lower chest, squeezing your shoulder blades together.
6. 6Pause for a moment at the top, then slowly lower the bar back down to the starting position.
7. 7Repeat for the desired number of repetitions.