How to do it
Grip the bar firmly and pull your elbows down to create a tight upper back shelf.
- 1
Set the bar on a Smith machine to mid-chest height.
- 2
Duck under the bar and position it on your upper back (trapezius).
- 3
Grip the bar wider than shoulder width.
- 4
Unrack the bar and step back.
- 5
Squat down by pushing your hips back and bending your knees.
- 6
Keep your chest up and back straight.
- 7
Drive through your heels to return to the starting position.
- 8
Repeat for the desired number of repetitions.
Expert tip
Position the bar lower on your back, just above the shoulder blades, to better engage the posterior chain muscles.
Common mistakes
- ✕Letting the knees cave inward
- ✕Hips shooting up before the chest
- ✕Rising onto the toes during the drive