- Stand near low smith bar. Bend knees and bend over bar with
back straight. Grasp bar with wide overhand grip. Disengage bar
by rotating bar back.
- Keeping upper arm perpendicular to torso, pull bar up toward
upper chest until upper arms are just beyond parallel to floor.
Return and repeat.
- If upper arm travels closer than perpendicular to trunk,
becomes involved. Elbows should be raised directly lateral to
shoulders. Positioning torso at 45° is not sufficient angle
to target rear deltoids. Keep torso bent over approximately horizontal.
Knees are bent in effort to keep low back straight (See Hamstring
Inflexibility). If low back becomes rounded due to tight
hamstrings, either knees should be bent more or torso may not
be positioned as low. If low back is rounded due to poor form,
slowly lower torso into horizontal position with knees bent and
back straight. Much lighter resistance is required as Smith
Bent-over Row. Also see front