Bent Over Row - Reverse Grip (Smith)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand in front of the Smith machine with your feet shoulder-width apart.
   • Adjust the bar to a comfortable height, typically around waist level.
2. Step 2Grab the Bar
   • Position yourself under the bar and grasp it with a reverse grip (palms facing you), slightly wider than shoulder-width.
   • Ensure your grip is secure and your wrists are straight.
3. Step 3Position Your Body
   • Step back from the Smith machine and hinge forward at your hips, keeping your back straight and core engaged.
   • Bend your knees slightly and maintain a neutral spine, looking forward.
4. Step 4Lift the Bar
   • Pull the bar towards your torso by bending your elbows and driving them back.
   • Focus on squeezing your shoulder blades together at the top of the movement.
5. Step 5Lower the Bar
   • Slowly lower the bar back to the starting position, fully extending your arms.
   • Maintain control throughout the movement, ensuring your back stays straight.
6. Step 6Repeat
   • Continue to lift and lower the bar for the desired number of repetitions.
   • Focus on maintaining proper form with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully return the bar to the Smith machine.
   • Stand upright and ensure your posture is correct before stepping away.