Inverted Rows 

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1. Position a bar ion the smith machine at about waist height.

2. Take a wider than shoulder width supinated (palms facing up) grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

3. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.

4. Pause at the top of the motion, and return yourself to the start position.

5. Repeat for the desired number of repetitions.

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Variations: 

• You can also do this exercise with a pronated (palms facing down) grip

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