how to do rows on a smith machine

To perform a Smith Machine Row overhand grip. Grasp the bar ensuring that your hands are shoulder-width apart.

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Slowly lower the bar back to the starting position.

. Unlatch the barbell from the Smith Machine with an overhand grip. Follow this step-by-step guide to doing the Smith machine row and youll keep your joints safe while still shredding serious muscle. In case there is no Smith Machine available to you regular barbell rows will be covered later on in this blog.

How to do Smith Machine Bent-Over Row. Set up for the smith machine bent-over row by lowering the bar on the smith machine all the way and adding the weight you want to use. Lower the bar all the way down.

Set the machine to the right level. Try adding weight to your smith machine bent-over rows for a more challenging workout. This section will show you how to do an upright row on the Smith machine using a narrow grip.

Stand straight up to take the weight off the machine. This marks your starting position. Stand behind a barbell that is positioned a couple of inches below your knees on a Smith Machine.

First set the safety stops so the bar rests at about mid-thigh level. Ideally you want the bar to be set around mid-thighthats the most comfortable level for you to start lifting at. Keep your knees bent throughout the exercise.

Return the bar to its original position from the point where the bar touches the chest. Grab the bar with your hands slightly wider than shoulder-width apart and with an overhand grip. From this position they need to be pulled up to the ceiling until the bar rests on the chest.

Unlock the bar by lifting it up off the rack. Maintain a shoulder-width stance. Keep your core engaged throughout the entire exercise.

Repeat the exercise as many times as necessary. How to Do the Smith Machine Bent Over Row. Row the bar up towards your chest making sure to squeeze your shoulder blades together at the top of the movement.

Bent Over Barbell Row. Stand facing the bar and grip the bar with an overhand grip with your hands wider than shoulder-width apart. The bar should be just a few inches in front of you.

To do a single arm Smith machine row start by standing with the bar on either your left or right side. Now if you dont have a Smith machine the next closest exercise is the bent over barbell row. Tuck your elbows at about 45 degrees.

The form is exactly the same the only. The Smith Machine bent over row can be performed with an overhand or underhand grip. Repeat for 12-15 reps.

Stand so the bar is about 1 inch from your thighs. Drive your heels into the ground firmly. Start by adjusting the bar so that it is slightly below your hips.

Stand tall and maintain a straight back. Next stand straight up to lift the bar off the safety stops. Assume a seated position under the bar and grab it with an overhand grip that is shoulder-width apart.

Hold onto the bar and let it drop down to your waist. Position your hands slightly wider than shoulder-width apart on the bar and lightly grip the bar with an overhand grip. Keeping your back.

Turn your elbows slightly away from you so that they look straight at the ceiling. Loosen the bar from the smith machine by rotating the hooks. Set the safety stops of the machine to about thigh level and rest the barbell.

In the starting position stand front and center of the bar with your hands about shoulder-width apart just outside of your thighs. Then grab the bar with the hand closest to it and perform a one hand row. Then grab the bar with an overhand grip and hands 6-12 inches apart.

In this exercise index video I show you how to use the smith machine to do a row. The Smith Machine bent over row can be accomplished anywhere where theres an available Smith Machine. With palms face down pronated.

How to do it. Next lower the bar so that. This exercise is a great way to change it up and blast your back.

Lean forward over the barbell until your torso is almost parallel to the floor but keep your back straight.

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