Smith Reverse Grip Bent Over Row

Description

How to do Smith Reverse Grip Bent Over Row

1. 01
   Setup

   Set the Smith machine bar to mid-thigh height. Stand facing the bar, grasp it with an underhand (reverse) grip, slightly wider than shoulder-width.

2. 02
   Setup

   Step back slightly, unrack the bar, and position your feet shoulder-width apart. Hinge forward at your hips, keeping your back straight and chest up, until your torso is roughly parallel to the floor.

3. 03

   Allow the bar to hang straight down with arms fully extended, feeling a stretch in your lats. Ensure your core is braced and your gaze is neutral.

4. 04

   Exhale and pull the bar towards your lower abdomen, driving your elbows up and back while squeezing your shoulder blades together.

5. 05

   Hold the contraction briefly, then slowly lower the bar back to the starting position with control, allowing your lats to fully stretch. Inhale as you lower the bar.

Tips

• Maintain a neutral spine throughout the movement to protect your lower back and maximize lat engagement.
• Focus on initiating the pull with your back muscles, specifically your lats, rather than relying on your biceps.
• Keep your elbows tucked relatively close to your body as you pull to enhance the squeeze in your middle and lower lats.
• Control both the concentric (pulling) and eccentric (lowering) phases of the movement to maximize muscle activation and prevent injury.

Common mistakes

• Rounding the back during the row puts undue stress on the spine; instead, maintain a flat back by engaging your core and keeping your chest proud.
• Using excessive momentum to lift the weight reduces muscle activation; focus on a controlled, deliberate pull using your back muscles.
• Not achieving a full range of motion by stopping short of a full stretch or pull limits muscle development; ensure your arms fully extend at the bottom and the bar touches your lower abdomen at the top.