smith machine exercises for back
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 REVERSE GRIP. Sit firmly on the floor or on a flat.
Lower Body Blast 1 Workout Labs Smith Machine Workout Workout
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 muscles.
. Squatting on the Smith Machine will allow you to squat as deep as you like while keeping your feet flat on the ground without any possibility of toppling backwards. Ad Instant access hyperbolic stretching program money-back guarantee. This one is called Barbell upright row and as youll be doing this on a smith machine it can be called smith machine upright row.
Take a hip-width stance with your feet beneath the bar. 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 REVERSE GRIP INVERTED ROW 5 PULL-UP 6. The Smith machine allows you to lift heavier and give your back a better workout by providing you with enough stability making it more effective than the regular barbell variation.
Proper technique is essential to avoid risk of injury. Once again with Smith Machine exercises balance is not an issue. Position V bar attachment on the Smith bar.
Keep your back flat and core tight while you pull the bar towards your ribcage. Although very few people prefer doing it on a smith machine but that is a great mistake. Lie back on the bench with your feet firmly on the ground.
In this exercise index video I show you how to use the smith machine to do a row. Repeat for desired amount of reps usually. Rack Pulls are basically deadlifts on a Smith Machine.
The reverse lunge is an excellent way to engage lower body muscles and helps increase mobility strength muscle coordination and body mass. In order to perform this exercise youll need to connect the cable to the bar of a Smith machine. If your gym doesnt have a standing calf raise machine then a Smith Machine is the perfect alternative.
Slowly lower back down to full extension. The range of motion is. Position the bench lengthwise across the Smith machine.
Up to 2 cash back The Smith machine back squat is a machine-based exercise targeting the muscles of the lower body. To perform this movement place the bar on your shoulder take your one leg backward and stand in the split stance with your feet 2-3 feet apart. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance.
Flexibility and splits training for women. Depending on the height of your Smith machine you may have to do this exercise seated and. Contract your quadriceps while keeping them bent then reverse the movement by driving back up to the start position.
Smith Machine Floor Press. Set the bench to flat or if you want to target your upper chest more set it to incline. 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.
Perform 2 sets of 10 reps. When you do this exercise on a smith machine you can concentrate all the tension on the lateral deltoids of your shoulder. For this exercise instructions we use a flat bench.
Heres a sample upper body push workout that you can do entirely in the Smith machine. Lower the bar enough that you can extend your arms while hinged at the hips. As you sit down some of the weight of the bar will cause you to lean forward.
This exercise is a great way to change it up and blast your back. It is often performed for moderate to high reps such as 8-12 reps per set. Smith machine exercises for the back Smith machine lat pulldown.
Worlds leading hyperbolic stretching program. The Smith machine mimics a barbell but provides more stability. The muscles targeted during this movement are the lats rhomboids and the trapezius and its not as straining for your lower back as other variations.
How to Do the Smith Machine Bent-Over Row. Sit down while keeping your elbows close to your body and driving your knees forward. Smith Machine Calf Raise.
With an overhand grip grab the bar with your hands shoulder-width apart. Smith Machine Reverse Lunge. First choose your desired weight by adding weight plates and take a grip slightly wider than shoulder-width apart.
Up to 2 cash back The Smith machine back squat is a machine-based exercise targeting the muscles of the lower body. 6 rows Rack Pulls.
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