Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Biceps (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Bicep-brachialis (Main Target) |
| Caput-longum(long) (Main Target) |
| Caput-breve(short) (Main Target) |
Difficulty
Steps
Set up a Smith machine bar at waist height and lie underneath it face up.
Grasp the bar with an overhand grip, hands shoulder-width apart, and hang from it with your body forming a straight line from head to heels.
Keep your core engaged and your body rigid as you pull your chest towards the bar, leading with your elbows.
Lower yourself back down under control until your arms are fully extended, then repeat for the desired number of repetitions.
Benefits
Strengthens the muscles of the upper back, including the latissimus dorsi and trapezius.
Targets the biceps and forearms for grip strength.
Improves scapular retraction and stability.
Equipments
