Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateCompoundMachine
Smith Bent Over Row
Upper Back · Back
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 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 overhand grip, hands slightly wider than 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.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Bodyweight
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