Row - Bent Over Smith Machine

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Intermediate Traps Lats Triceps Posterior Delts Strength Smith Machine Pull Compound Gym

Purpose: This is a good exercise for increasing strength and size in the upper back.

Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.

Position the bar on the Smith Machine at its lowest point. Stand with your feet about shoulder-width apart inside the Smith Machine. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Hold the bar with an overhand grip (palms facing down). Unlock the bar and let it hang down and you feel the stretch in the lats. This is the starting position. Lift the bar straight up toward your waist. Your elbows should flare out to the sides. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the bar slowly to the starting position. Inhale during this movement. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Hold the bar with an overhand grip (palms facing down). Unlock the bar and let it hang down and you feel the stretch in the lats. Repeat for the required number of repetitions.

There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.