Movement · Back
Adjust the height of the smith machine bar to waist level. Stand facing the smith machine with your feet shoulder-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Grasp the bar with one hand using an overhand grip, with your palm facing down. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.
Technique
Adjust the height of the smith machine bar to waist level.
Stand facing the smith machine with your feet shoulder-width apart.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Grasp the bar with one hand using an overhand grip, with your palm facing down.
Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
Repeat for the desired number of repetitions, then switch to the other arm.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
