Smith-Machine Pronated-Grip Bent-Over Row

1. Adjust the Smith machine bar to the proper height, usually near the middle of your thigh when you're standing.

2. Load the desired weight plates onto the Smith machine bar.

3. Stand with your feet shoulder-width apart, facing the bar.

4. Bend your knees slightly and hinge at the hips until your torso is nearly parallel to the floor.

5. Grasp the bar using a pronated (overhand) grip, hands slightly wider than shoulder-width.

6. Unlock the bar from the safety catches and let it hang with your arms fully extended. This is your starting position.

7. Keeping your back flat and core engaged, pull the bar towards your lower chest or upper abdomen by driving your elbows up and back, squeezing your shoulder blades together at the top of the movement.

8. Slowly lower the bar back to the starting position, fully extending your arms.

9. Perform the desired number of repetitions and sets.

Safety Tips: Keep your head in a neutral position, in line with your spine. Avoid rounding your back during the exercise. Do not use excessive momentum; focus on a controlled movement. Ensure the weight is manageable to maintain proper form throughout the exercise.

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