How to Use a Smith machine to practice inverted pull ups

Learn how to do Smith machine inverted pull ups. Presented by Real Jock Gay Fitness Health & Life.

Benefits

Talk about versatile! We love the Smith machine for the many exercises you can do on it. One such exercise is the Smith machine inverted pull-up. This simple variation on the pull-up works the back muscles—the lats and traps specifically.

Muscles Worked

Back (lats and traps)

Starting Position

Set the Smith machine bar so that it is on the fourth, fifth, or sixth height setting (the bar height will be below your chest height and above your belly button), depending on your individual height relative to the Smith machine. With your feet on the floor in a wide stance in front of the Smith machine, position your upper body underneath the bar of the Smith machine, holding the bar a little wider than shoulder-width apart with your palms facing down. Hang from the bar with your arms extended fully, and allow only the heels of your feet to touch the floor. Keep your body straight—don't let your butt sag down).

Exercise

1. From the starting position, lift your upper body up until your chest touches the bar. Focus on retracting your shoulder blades down and back and opening up your chest in order to maintain proper posture and to activate your lower/middle traps.

2. Reverse the motion and lower yourself down until you are back at the starting position.