Intermediate
SMITH REVERSE GRIP BENT OVER ROW
Back
Body Part
Upper back
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Set up the smith machine with the bar at hip height.
2
Step:2 Stand facing the bar with your feet shoulder-width apart.
3
Step:3 Bend your knees slightly and hinge forward at the hips, keeping your back straight.
4
Step:4 Grasp the bar with an underhand grip, hands shoulder-width apart.
5
Step:5 Pull the bar towards your lower chest, squeezing your shoulder blades together.
6
Step:6 Pause for a moment at the top, then slowly lower the bar back down to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
