Row - Smith Machine Bent Knee Single Arm
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 of the Smith Machine at its lowers point. Stand sideways in a Smith machine so that your right side is closest to the bar. Your feet are about shoulder-width apart and your knees slightly bent. Hold the bar in your right hand with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the bar straight up toward your waist. Your elbow should stay very close to the side (not forward or back). 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. Repeat for the required number of repetitions. Stand sideways in a Smith machine so that your left side is closest to the bar. Your feet are about shoulder-width apart and your knees slightly bent. Hold the bar in your left hand with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the bar straight up toward your waist. Your elbow should stay very close to the side (not forward or back). 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. 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.
Step 1
Stand in a Smith machine, bent over and holding the bar in your right hand.
Position the bar of the Smith Machine at its lowers point. Stand sideways in a Smith machine so that your right side is closest to the bar. Your feet are about shoulder-width apart and your knees slightly bent. Hold the bar in your right hand with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the bar up towards your waist, feeling the lift from the lats and traps.
Lift the bar straight up toward your waist. Your elbow should stay very close to the side (not forward or back). 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.
Step 3
Lower the bar slowly to the starting position.
Lower the bar slowly to the starting position. Inhale during this movement. Stand sideways in a Smith machine so that your right side is closest to the bar. Your feet are about shoulder-width apart and your knees slightly bent. Hold the bar in your right hand with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. Repeat as required.
Step 4
Stand in a Smith machine, bent over and holding the bar in your left hand.
Stand sideways in a Smith machine so that your left side is closest to the bar. Your feet are about shoulder-width apart and your knees slightly bent. Hold the bar in your left hand with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 5
Lift the bar up towards your waist, feeling the lift from the lats and traps.
Lift the bar straight up toward your waist. Your elbow should stay very close to the side (not forward or back). 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.
Step 6
Lower the bar slowly to the starting position.
Lower the bar slowly to the starting position. Inhale during this movement. Stand sideways in a Smith machine so that your left side is closest to the bar. Your feet are about shoulder-width apart and your knees slightly bent. Hold the bar in your left hand with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. Repeat as required.