Smith Bent Over Narrow Pronated Grip Row

Smith Bent Over Narrow Pronated Grip Row कैसे करें

1. 1

   Set up for Smith Bent Over Narrow Pronated Grip Row: get the Smith machine ready and clear enough space to move safely.

2. 2

   Take a stable starting position, brace your core, and focus on working your upper back.

3. 3

   Pull the weight toward your torso, squeezing your shoulder blades together, then extend your arms with control.

4. 4

   Exhale on the hardest part of the effort and inhale as you return; move slowly and stay in control.

5. 5

   Do not shrug your shoulders to your ears or jerk the weight with momentum.