smith bent over row

Instructions

1. 1

   Étape 1: Set up the smith machine with the bar at hip height.

2. 2

   Étape 2: Stand facing the bar with your feet shoulder-width apart.

3. 3

   Étape 3: Bend your knees slightly and hinge forward at the hips, keeping your back straight.

4. 4

   Étape 4: Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.

5. 5

   Étape 5: Pull the bar towards your lower chest, squeezing your shoulder blades together.

6. 6

   Étape 6: Pause for a moment at the top, then slowly lower the bar back down to the starting position.

7. 7

   Étape 7: Repeat for the desired number of repetitions.