How to do: Smith Machine Bent Over Row

Step-by-step instructions

1. 1Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
2. 2Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
3. 3Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
4. 4While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
5. 5Slowly lower the weight again to the starting position as you inhale.
6. 6Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).