Set a bar for the rows at around hip height. A smith machine is a fantastic option because the bar is sturdy, and you can easily adjust the height.Grab the bar with an overhand grip and tuck yourself underneath.With your arms straight and bar over your chest, extend your body and balance your lower half on your heels.Engage your glutes and abs, bring your chest out, and take a breath. Your body should be straight as an arrow.Pull through your elbows to bring your body toward the bar. Ideally, you should touch the bar with your chest while having your elbows to your sides but not flared out.Hold for a moment as you exhale and slowly lower yourself to the starting position.
Use full range. Pull your chest to the bar and fully extend your arms each rep—don’t cut it short.Control each rep. Avoid swinging. Move slowly and focus on muscle tension, not momentum.Stay tight. Brace your core and glutes to maintain good body alignment and muscle engagement.