Row (Smith-Machine Barbell Bent Over)

Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms Starting Position: 1. Place the bar of the Smith Machine to it's lowest position. 2. Stand with your feet parallel and shoulder ­width apart. 3. Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. 4. Lift the bar just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended. The Movement: 1. Slowly pull the bar towards your lower chest until it just touches the lower part of your rib cage. 2. Hold this position for a count of one; then slowly lower the bar to the starting position. Tips: • As you pull the bar up, squeeze your shoulder blades together and keep your elbows directly above your hands. • Keep your back flat throughout the movement - do not round your back or you risk injury. • Keep your torso still - it is tempting to move your torso upwards with the bar to generate momentum. This reduces the work on the back muscles and increases the risk of injury.
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