How to do it
Pull your shoulder blades down toward your back pockets before each rep.
- 1
Set the bar on the Smith machine to a low position.
- 2
Stand with your feet shoulder-width apart and bend your knees slightly.
- 3
Bend over at the waist with your back straight to grip the bar with an overhand grip, hands shoulder-width apart.
- 4
Pull the bar towards your waist, keeping your elbows tucked in.
- 5
Squeeze your shoulder blades together at the top of the movement.
- 6
Slowly lower the bar back to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Maintain a neutral spine throughout the movement to protect your lower back and ensure proper muscle engagement.
Common mistakes
- ✕Flaring the elbows outward during the pull
- ✕Letting the bar drift away from the body
- ✕Jerking the bar upward with momentum