Method
- Position the smith machine’s attached barbell so that it is about 2 inches below the knees.
- Bring your torso forward by bending at the waist and keeping your back straight until it is approximately parallel to the floor. Your knees should be slightly bent. Advice: Be sure to maintain a straight head.
- Unlock the barbell from the smith machine rack by taking an overhand (pronated) hold on it. Then, while your arms are extended perpendicular to the floor and your torso, let it hang directly in front of you. Your starting point is here.
- Lift the barbell as you exhale while maintaining a still torso, keeping the elbows close to the body and using only your forearm to hold the weights. Squeeze the back muscles when in the top constricted position, then hold for a moment.
- As you inhale, gradually reduce the weight back to the beginning position.
- Continue for the specified number of repetitions.
Precaution:
- Those with back issues should avoid doing this workout. For those who suffer from back problems, a Low Pulley Row is a preferable option.
- If you have a healthy back, adopt correct form and avoid slouching forward as this might lead to back damage, exactly like with the bent knee deadlift.
- Exercise caution when using weight; if in doubt, use less weight than usual.
Variations: You can carry out the same exercise with your palms supinated (facing you). Dumbbells and barbells are further options.
Alternative Exercises For Smith Machine Bent Over Row
One Arm Dumbbell Row