Smith-Machine Single-Arm Bent-Over Row

1. Load an appropriate weight onto the Smith machine bar. Position the bar at a height that allows you to bend forward at the waist with arms extended to grasp the bar.

2. Stand alongside the Smith machine and assume a split stance with one foot forward for stability.

3. Bend forward at the hips while keeping your back straight until your torso is almost parallel to the floor. Grasp the Smith machine bar with one hand, using an overhand grip.

4. Brace your core and keep your head in a neutral position, looking downward slightly.

5. Begin the movement by pulling the bar towards your waist, retracting your shoulder blade as you pull.

6. Keep your elbow close to your body as you row the weight up, and focus on contracting the muscles in your back.

7. Slowly lower the weight back to the starting position, extending your arm fully.

8. Complete the desired number of reps with one arm before switching to the other arm.

9. Remember to maintain proper form throughout the exercise to prevent injury and ensure the targeted muscles are being worked effectively.

Safety Tips: - Do not use excessive weight that forces you to compromise form for the sake of the movement. - Keep a slight bend in the knees to alleviate pressure on your lower back. - Ensure to progress through the exercise with control, avoiding sudden jerky movements.

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