🚣 Bent-Over Row (Smith machine)

A home-gym version of Barbell Rows. Works: Back, Biceps.

main muscle helpers

Step by step

1. Set the safety stoppers first so the bar can never come down on you.
2. Set the bar at knee height. Hinge forward with a flat back and grab it.
3. Pull the bar to your belly, squeezing your shoulder blades.
4. Lower slowly.

💡 Tip: Keep your back flat the whole time.

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