Smith Bent Over Row
enums.exercise_tag.STRENGTHenums.exercise_tag.PULL
exercise_detail.body_part: enums.body_part.BACK
exercise_detail.description
The Smith Bent Over Row is a compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
exercise_detail.how_to_perform
- Set the Smith machine bar to a height just below your knees.
- Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands slightly wider than shoulder-width.
- Bend your knees slightly and hinge at the hips to lower your torso until it is nearly parallel to the floor.
- Keep your back straight and core engaged throughout the movement.
- Pull the barbell towards your lower ribcage by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your back muscles.
- Slowly lower the bar back to the starting position with control.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Maintain a neutral spine and avoid rounding your back to prevent injury.
- Focus on pulling with your back muscles rather than your arms to maximize engagement.
- Keep your elbows close to your body during the pull to target the lats effectively.
- Control the movement both on the way up and down for better muscle activation.
- Adjust your grip width to find a comfortable position that allows full range of motion.
- Ensure that your feet are firmly planted on the ground for stability.
exercise_detail.common_mistakes
- Using too much weight, leading to poor form and reduced range of motion.
- Arching the back excessively, increasing strain on the lower back.
- Not keeping the core engaged, resulting in instability and potential injury.
- Pulling with the arms instead of engaging the back muscles.
- Allowing the bar to drift too far from the body, reducing effectiveness.
- Lifting the bar too high, causing shoulder and neck strain.
- Bouncing the bar off the chest, losing muscle tension and control.
- Not maintaining a neutral spine, risking back injury.
- Rounding the shoulders forward, disengaging the upper back muscles.
- Using momentum instead of controlled movement, decreasing muscle activation.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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