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Rowdown Hang and Curl
Beginner 40 min

Rowdown Hang and Curl

Calories

277 kcal

Equipment

Smith Machine, Lat Pulldown Machine, Preacher Curl Bench, Pull-Up Bar, Kettlebell

Intensity

—

Focus

Upper Back, Lats, Biceps, Forearms

Workout Exercises

1

Smith Machine Bent-Over Row

8 min

Smith Machine Upper Back

Description

A classic horizontal pulling movement performed on the Smith machine’s fixed bar path to build the upper back by rowing the bar toward your torso while maintaining a strong hip-hinge position.

How to perform

  1. Step 1

    Step 1

    Set the Smith bar to a height you can reach comfortably, then stand close to it with feet shoulder-width. Hinge your hips back until your torso is about halfway to parallel with the floor, and brace your abs to keep a neutral spine. Grab the bar a little wider than shoulder width and let your arms hang long.

  2. Step 2

    Step 2

    Pull the bar straight toward your lower ribs while keeping your torso angle and spine position unchanged. Drive your elbows back and squeeze your shoulder blades together hard at the top. Pause briefly with the bar lightly touching (or nearly touching) your torso without shrugging.

  3. Step 3

    Step 3

    Lower the bar under control until your arms are long again, keeping tension in your upper back. Stay braced and keep your hips back so you don’t turn it into a standing shrug. Reset your shoulder blades and repeat the next row with the same torso angle.