Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.
Targets: Mid back
Primary: Middle Back
Secondary: Lats (lats), Biceps, Lower Back (lower back)
How to
1Stand holding the Smith machine bar with an overhand grip, hinge at the hips until your back is about 45 degrees to the floor and let the bar hang below your knees.
2Row the bar to your lower ribs, pulling your elbows back.
3Lower it slowly until your arms are straight.
4Keep your back flat and your head in line with your spine, and use the safety catches when you finish.
