smith narrow row

TARGET: upper back

EQUIPMENT: smith machine

SECONDARY: biceps, rear deltoids

1. Adjust the seat height and position yourself on the machine with your feet flat on the floor.
2. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
3. Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
5. Repeat for the desired number of repetitions.