Smith Barbell Row

Stand under the Smith bar with your feet shoulder-width apart, hinge at your hips, and lean your torso forward. Open your chest, brace your core, and lower your shoulders so your back is engaged on both sides.

Pull the bar close to your body by driving your elbows back. Think of your elbows moving behind you rather than pulling with your hands, and keep your torso angle fixed.

Briefly squeeze your back at the top, then lower the bar slowly to lengthen your lats. The rails do not mean you should rush the descent; control it so your arms and shoulders do not fatigue first.

The reduced side-to-side movement makes it easier to focus on your mid-back and lat contraction. Lower the weight and focus on bringing your shoulder blades together if you feel only your arms pulling.

Using the rails as an excuse to bounce your torso or pull the bar too high increases strain on your neck and lower back. Repeatedly rowing with bent wrists quickly tires your forearms, so check your wrist and forearm alignment often.

Inhale and brace your core before pulling, then exhale slowly as you row. Inhale again as you lower to keep the same brace and torso angle on every rep.

Moving your feet a few centimeters forward or back changes where the bar touches and where you contract. Use a light weight to find the stance that loads your back best first. Keep your core braced so your lower back does not round if your feet are too far forward.