In fitness exercises, the Smith machine barbell pull is a very good exercise, and it is also a simple and easy exercise. Of course, doing barbell pulls is also good for us, but many people don’t know how to do barbell pulls. , of course some people still know. So, what are the essentials of the Smith Machine Barbell Pull? Let’s find out together below.

The essentials of the Smith machine barbell lift

1. Set the barbell on the Smith machine to a height of about mid-thigh. Choose the correct height, and after installing the barbell, hold the barbell with an upright grip (palms facing forward) about shoulder-width apart. Wrist straps can be used when the plates are heavy.

2. With arms straight and back straight, pull up the barbell. Elbows should be slightly bent. This is the starting position of the movement.

3. Exhale and lift the barbell sideways with your shoulders. Keep the lever close to your body as you pull the barbell. Continue to pull up until you almost reach your chin. Tip: Use your elbows to drive this movement. When pulling up the barbell, your elbows should be higher than your forearms. In addition, the body should remain stationary and pause for one second at the top of the movement.

4. Slowly lower the barbell back to the starting position, and inhale while doing this part of the movement.

5. Repeat for the recommended number of repetitions.

Notes on the Smith Machine Barbell Pull

1. The elbows should be opened to both sides of the body, and the upper arms and body should be in a T-shape at the top of the movement.

2. Bend the elbow and pull the upper arm upward. The forearm is only a hanging action.

Variation: You can perform this movement using a neutral grip (palms facing each other). Dumbbells can also be used.