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Smith Machine Bent Rowing - Smith Machine Bent Rowing Illustrated Tutorial

Smith Machine Bent-over Row - Smith Bent-over Row Illustrated Tutorial

Smith Bent-over Row, similar One of the barbell bent over rowing movements is also a good way to increase the thickness of the latissimus dorsi, but the movement trajectory of the barbell is limited. The exercise movements and functions are basically similar to the barbell bent over row, but the Smith row is undoubtedly the safest for early learning of bent over rowing.

Target muscle groups:

strong>Middle part of latissimus dorsi (i.e. medial), teres major

Action essentials:

< p>1. Stand close to the horizontal bar of the Smith machine, adjust the baffle of the Smith machine to the height of the knees or lower; stand with a wide stance, and lean forward from the hips; bend the knees slightly until the upper body is in contact with the ground At a 45-degree angle, your shoulders should be forward beyond the horizontal bar; your hands should be held in front of you, slightly wider than your shoulders, and your arms should be fully extended.

2. Before pulling up the bar, contract the back muscles to maintain the normal curvature of the spine. At the same time, contract the gluteus maximus and hamstring muscles to keep the body at a 45-degree angle.

3. Take a deep breath and hold your breath while lowering the bar. Start by straightening your arms, but do not lock them.

4. Use your elbows to drive the equipment, and use your back and shoulder muscles to pull the barbell up as high as possible until it touches your upper abdomen; pause for a moment, and then lower the barbell in a controlled manner. drop to initialLocation.

< strong>Notes:

1. During the movement, do not lift your upper body. You should always keep it level with the ground or slightly upward, especially when pulling up. during the action.

2. At the top of the movement, contract your shoulders and squeeze to completely contract the trapezius muscles to build muscle thickness.

3. The grip must be wider than shoulder width so that the elbows can pass over the back and be fully contracted during the pull-up. This is key to maximally contracting your lats, especially the upper part of your lats.

4. In this training, the position of the feet and body must be standardized, because the movement path of the barbell has been fixed, and the body can be moved forward or backward for appropriate adjustments to ensure the movement. effectiveness.

5. To prevent lower back injury, keep your back tight at all times. If your spine is fully curved during a pull-up, it can be very dangerous for your lower back.


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