Bent Over Row Machine
About
The bent-over row machine lets you target your back muscles while leaning forward. It’s easier to keep good form compared to dumbbells or barbells.
How to Bent Over Row Machine
Starting Position
1. Stand on the machine or place your chest on a pad that allows you to lean your upper body forward (depending on the equipment type).
2. Keep your feet shoulder-width apart and slightly bend your knees.
3. While leaning your upper body forward, grab the handles and extend your arms downward to start.
Proper Form
1. Pull the handle towards your body by pulling your elbows back.
2. Squeeze your shoulder blades together and strongly contract your upper and middle back.
3. Maintain the angle of your upper body while engaging your core to keep your lower back still.
4. Slowly extend your arms and return to the starting position.
Breathing Technique
Exhale when pulling the handle, and inhale while extending your arms and turning.
Precautions
1. Maintain a neutral position to prevent your back from rounding.
2. Choose an appropriate weight, as setting it too heavy can cause your upper body to lift or shake.
3. Keep your gaze on the floor or slightly ahead to avoid tensing your neck.
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