smith machine exercises for back
Set the bar of the Smith machine at glutes level and stand facing away from it. As you sit down some of the weight of the bar will cause you to lean forward.
Upper Body 1 Smith Machine Workout Upper Body Workout Workout Routines For Beginners
Smith Machine Incline Bench Press.
. How to Do the Smith Machine Bent-Over Row. Reach behind and grasp the bar slightly wider than shoulder-width apart with an overhand grip. Front Foot Elevated Smith.
10 SMITH MACHINE BACK EXERCISES AND THE MUSCLES THEY TARGET 1 REVERSE GRIP BENT OVER ROW 2 INVERTED ROW 3 BENT OVER UNILATERAL NEUTRAL GRIP ROW 4. With the smith machine it takes out the need for those stabilizer muscles. On the way up contract.
Initiate the movement by pushing your hips back and bending at the waist. Depending on the height. Smith Machine Floor Press.
Smith machine rows are a compound exercise that works the latissimus dorsi lats trapezius and rear deltoid muscles located in the upper middle part of. 3 sets of 15-20 reps slow eccentric pause at the bottom at full depth stand up and contract glute of the lead leg at the top. In this exercise index video I show you how to use the smith machine to do a row.
The bent over row is an awesome back exercise and to really widen out those lats. Sit down while keeping your elbows close to your body and driving your knees forward. Bent Over Row.
With an overhand grip grab the bar with your hands. This exercise is a great way to change it up and blast your back. You can do Smith machine overhead presses to the front or the back of your neck but behind the neck presses put extra stress on your shoulder joints.
As you lower the weight keep your back flat and bend slightly at the knees. Smith machine exercises for your glutes Hip thrust. Deficit Smith Machine Sumo Deadlift.
Heres a sample upper body push workout that you can do entirely in the Smith machine. Barbell hip thrust is a very effective exercise for your glutes and youll see very few people doing it in. Lower the bar enough that you can extend your arms while hinged at the hips.
The Smith machine deadlift like its free-weight equivalent the barbell deadlift primarily targets the erector spinae of your lower back and also works all your lower-body.
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