smith reverse grip bent over row

TARGET: upper back

EQUIPMENT: smith machine

SECONDARY: biceps, forearms

1. Set up the smith machine with the bar at hip height.
2. Stand facing the bar with your feet shoulder-width apart.
3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
4. Grasp the bar with an underhand grip, hands shoulder-width apart.
5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
7. Repeat for the desired number of repetitions.