Instructions:
- 1Set the bar on the smith machine to a height that is around mid-thigh.
- 2Grasp the bar with an underhand grip, shoulder width apart.
- 3Pull the bar towards your lower chest, keeping your elbows close to your body.
- 4Hold for a moment, then extend your arms to return the bar back to starting position.
- 5Repeat this movement for the desired number of repetitions.
Tips:
- Keep your torso rigid, only your arms should move.
- Avoid lifting your body or using your hips to help lift the weight.
- Focus on squeezing your back muscles at the top of the movement.
- Control the movement and don't let the weight drop quickly.