Strength exercise

Smith Machine Bent Over Row

How to do it

Set the Smith machine bar to a low starting position and load it, then stand with feet hip-width apart facing the bar.
Hinge at the hips until the torso is angled forward around 45 degrees, gripping the bar with an overhand, shoulder-width grip.
Unrack the bar along its fixed vertical path and row it up toward the lower ribs, driving the elbows back to work the lats and biceps.
Keep the torso angle locked in place throughout the set, since the fixed bar path means the hips must stay still to move the weight correctly.
Pause at the top with the shoulder blades squeezed together, then lower the bar under control to full arm extension.
Exhale on the pull and inhale on the descent, avoiding standing upright between reps to cheat the weight up.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises