زیر بغل خم با دستگاه اسمیت ، Smith Machine Bent Over Row

The smith machine bent over row exercise works on improve your posture and strengthening your upper back.

Steps :

۱٫) Start off standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and good posture and then lean forward with your upper body until your chest is parallel to the floor.

۲٫) Grab onto the bar with a wide overhand grip, making sure that you keep your chest still and pull the bar up until it is almost touching your chest.

۳٫) Hold this position for a count, squeezing your back muscles, then return back to the starting position in a controlled manner.

Tips :

۱٫) You don’t have to use a lot of weight for this exercise to be challenging.

۲٫) Maintain good form for this exercise so that you don’t sustain an injury.