Standing Smith Machine Bent Over Row

  • Load the barbell on the floor, or the smith machine at the lowest setting.
  • Bend your knees slightly and stand with feet shoulder width apart. Bend forward slightly at the waist and let both hands hang straight down, grabbing the bar with your palms down and shoulder width apart.
  • Then pick the bar up so that the starting position has the bar just at your knees.
  • Then retract the shoulder blades moving both arms up at the same time, as you flex the elbow, drawing the bar towards your upper abdomen or lower chest.
  • At the top you should be squeezing your back muscles hard almost like you are trying to touch your elbows behind your back.
  • Repeat for recommended repetitions.