Smith Machine Lying Row
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- Back
- Latissimus dorsi (“wing” muscles) strength
- Upper back strength
- Rear deltoid strength
- Biceps strength
Overview
The smith machine lying row strengthens the rhomboids, lats, rear-delts, and biceps. The bench stabilizes the body and requires less effort to keep the back straight than free weight rows. Squeeze your shoulder blades together at the top for a peak-contraction.
Description
- Lying face-down on a bench placed in a Smith Machine, hold onto the barbell with a shoulder-width grip
- Pull the bar up, leading with the elbows
- Return the bar slowly to the floor
Mistakes
- Shrugging the shoulders up as you pull the bar