基本信息
| 目标肌肉：背阔肌 | 运动类型：力量 | 所用器械：器械 |
| 力学：复合 | 发力类型：拉 | 经验水平：初学者 |
| 相关部位：肱二头肌, 背阔肌, 肩膀/三角肌 | ||
动作图解
目标肌肉群
Set up for the smith machine bent over row by lowering the bar on the smith machine all the way and adding the weight you want to use.
Stand facing the bar and grip the bar with an underhand grip (palms facing up), with your hands slightly wider than shoulder width apart.
Stand straight up to take the weight off the machine.
Straighten your back, bend at the knees slightly, and slowly let the weight down until it's just below your knees. This is the start position.
Keeping your body fixed, pull the weight up until it almost hits your body.
Pause, and then slowly lower the weight back to the starting position.
Repeat for desired reps.
Keep your back straight throughout the set. Keep your eyes facing towards and head up. Do not look down as this will tend to arch your back.
Keep your elbows in at your sides.
