Target Muscle

    Upper Back

    Equipment

    Smith Machine

    Difficulty

    Intermediate

    Category

    Strength

    BackSmith Machine

    Smith Reverse Grip Bent Over Row

    The smith reverse grip bent over row is a compound exercise targeting the upper back, performed using a smith machine. It involves pulling a bar with an underhand grip while bent over, focusing on the upper back, bicep, and forearms.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Set up the smith machine with the bar at hip height.

    2. 2

      Stand facing the bar with your feet shoulder-width apart.

    3. 3

      Bend your knees slightly and hinge forward at the hips, keeping your back straight.

    4. 4

      Grasp the bar with an underhand grip, hands shoulder-width apart.

    5. 5

      Pull the bar towards your lower chest, squeezing your shoulder blades together.

    6. 6

      Pause for a moment at the top, then slowly lower the bar back down to the starting position.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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