Yates row on Smith machine

Exercise overview

Primary muscle group: Back

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 44

Average per rep (lbs)*: 98

Description: Adjust the height of the Smith machine bar to the level of your lower thighs. Grasp the bar with a shoulder-width, overhand grip. Lean forward at a 45-degree angle by bending your hips and knees. Rotate the bar to unlatch it from the rail. Keep your back neutral and exhale as you pull the bar up to your waist. Hold the bar at your waist for a count of two, squeezing your back muscles. Inhale as you lower the bar back to the starting position. Repeat for the desired number of repetitions, and when finished, rotate the bar to latch it back onto the rail.

Exercise ID: 00433

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Hand Positioning: Use a shoulder-width, underhand grip on the bar. This will help engage your lower lats more effectively.
Body Alignment: Maintain a slight bend in your knees and keep your torso at a 45-degree angle relative to the floor. Ensuring proper alignment helps focus the tension on your back muscles.
Bar Path: Focus on pulling the bar towards your lower abdomen. This targeted movement helps optimize muscle engagement in the lower lats and middle back.
Controlled Movement: Avoid jerking the weight. Instead, use a controlled, steady motion to prevent unnecessary strain on your lower back.
Elbow Path: Keep your elbows close to your body as you row. This helps in emphasizing the target muscles and protecting your shoulder joints from strain.
Breathing: Exhale as you pull the bar up to your body and inhale as you lower it back down. Proper breathing aids in maintaining form and delivering adequate oxygen to your muscles.
Engage Core: Keep your core muscles engaged throughout the exercise to support your lower back and maintain stability.
Mind-Muscle Connection: Concentrate on engaging your back muscles rather than just moving the weight. This focus enhances muscle activation and growth.
Tempo: Use a 2-1-2 tempo; pull the bar up in two seconds, pause briefly for one second at the top when you squeeze your back, and lower it back down in two seconds.
Proper Warm-up: Always perform a proper warm-up set with lighter weight to prepare your muscles and joints for the heavier working sets.

Exercise overview

Exercise tips and tricks

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