smith bent over row

How to do this exercise

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