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SYMPTOMS If your gym has a Smith machine, you’ll be good to go as heavy as you can on the one-arm dumbbell row.
Rx Load up the Smith machine and set the bar on the lowest setting.
Take a staggered, sideways stance (right leg close to the bar) in the middle of the machine.
Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted.
Rest your left hand on your left lower thigh for support.
Grab the bar in the middle with your right hand. Unlatch the bar and pull it up as high as possible as you contract your lats and middle-back muscles hard, then slowly lower the bar to full arm extension.
Complete all reps on the right side and then switch.