This exercise mainly works your lats (large back muscles), rhomboids (muscles between your shoulder blades), and traps (upper back muscles).

Using a Smith machine makes the movement easier to control because the bar moves up and down in a straight line.

It's good for people of all fitness levels, from beginners to advanced lifters.

Doing this exercise can help you build stronger upper body muscles and improve your posture.

To do the exercise, stand with your feet shoulder-width apart, bending at your hips so your upper body is almost parallel to the floor. Keep your back straight and core tight.

Grab the bar with an overhand grip (palms facing down), slightly wider than shoulder-width apart.

Pull the bar towards your stomach, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.

Slowly lower the bar back to the starting position, controlling the movement throughout.

Common mistakes include: arching your back (which can hurt your lower back), using too much weight, and not controlling the movement.

Remember to use a weight that challenges you but allows you to maintain good form. If you're unsure, start with a lighter weight and gradually increase it as you get stronger.

Always focus on proper technique to prevent injuries and get the best results.

Improves your posture: Having strong back muscles helps you stand and sit up straighter. Good posture is important for your health and can prevent back pain.

Makes you less likely to get hurt: The Smith machine provides support, making it easier to do the exercise correctly and reducing the chance of injury. This is especially helpful for beginners.

Helps your muscles work together better: The exercise improves how different muscles in your back and arms work together during pulling movements. This coordination is useful for many activities.

Creates a balanced upper body: Stronger back muscles balance out the strength in your chest and shoulders. This is important for preventing muscle imbalances and injuries, and makes other exercises easier.

Good for beginners: The Smith machine's stability makes it a good starting point for learning proper rowing technique before moving on to free weight variations.

Grip it Right: Stand in front of the bar and grab it with your palms facing down (this is called a pronated grip). Your hands should be a little wider than your shoulders.

Bend Down: Step back from the bar. Bend at your hips and knees, like you're bowing, keeping your back straight and your tummy muscles tight. Imagine a straight line from your head to your heels.

Pull it In: Pull the bar up towards your lower chest. As you pull, try to squeeze your shoulder blades together. This is the hardest part of the exercise.

Slowly Lower: Let the bar go back down to where you started, moving slowly and carefully. Don't just drop it!

Repeat: Do this movement the number of times your workout plan says to.

Important Tip: Keep your elbows tucked in close to your body and your back straight the whole time. This helps you use the right muscles and avoid hurting yourself.

Reverse-Grip Bent-Over Row with an EZ Bar: This uses a curved bar and you grip it with your palms facing you. This can be easier on your wrists and might help you feel your back muscles working more.

Lever Row Machine: This machine supports your body, making the movement easier to control. It's great for building strength in your back muscles, especially the ones between your shoulder blades.

One-Arm Cable Row: You do this one arm at a time using a cable machine. It helps you balance your strength on each side of your back and makes your core work harder to keep you steady.

These exercises all help build a strong back, but they use your body in slightly different ways. Try them all and see which ones you like best!

Try the EZ Bar Reverse Grip Bent-Over Row: This uses a special bar shaped like a Z. It works your biceps and back muscles more than a straight bar. The different grip changes how you pull, making your muscles work harder.

Another option is the Barbell Underhand Bent-Over Row: Holding the bar with your palms facing up (underhand) focuses on the lower back muscles and biceps. This also helps build stronger grip strength.

The Smith Machine Narrow Row is also effective: By moving your hands closer together on the bar, you mainly work your back muscles (lats and rhomboids). This helps improve how well your muscles work together.

Each of these exercises works your back and biceps in slightly different ways. Experiment to find which one you like best and which helps you reach your fitness goals.

Remember to always use proper form to avoid injuries. If you're unsure about the correct technique, ask a trainer for help.

Choose the right weight: Don't lift too much weight. Start with a weight that you can comfortably lift with good form. It's better to use less weight and do the exercise correctly than to use too much weight and risk injury or poor technique.

Engage your core muscles: Your core muscles (stomach and lower back) are important for stability. Tighten your stomach muscles before you start the lift and keep them tight throughout the movement. This will help protect your back and improve your overall performance.

Pull to your lower chest: Focus on pulling the bar towards your lower chest, not your upper chest or your stomach. Pulling to your lower chest ensures you're working the right muscles and getting the most benefit from the exercise.

Focus on proper form: Good form is more important than lifting heavy weights. If you're struggling to maintain good form, reduce the weight. Mastering the technique will lead to better results and reduce your risk of injury.

A strong back helps you stand up straighter and improves your posture.

Proper form is super important to avoid injuries and get the most out of the exercise.

Keep your back straight, not arched or rounded. Imagine a straight line from your head to your heels.

Pull the bar towards your belly button, not your chest. This helps you use the right muscles in your back.

Control the weight as you pull and lower it slowly. Don't just let it drop.

Start with lighter weights to learn the correct form before adding more weight.

If you're new to this exercise, ask a trainer to show you the correct way to do it.

Doing this exercise regularly can make your back and upper body much stronger.

Remember to breathe! Inhale as you lower the bar and exhale as you pull it up.