Recommendations: 1-3 Sets, 5-15 Reps
Position the bar in the Smith Machine at about your waist height and the fitness ball at one end of the smith machine in the centre. Lay underneath the bar with your feet on the fitness ball. Grasp the bar with your right hand in a supinated grip (palms facing your body). Hang from the bar with the shoulder extended upward as far as possible. Feel the stretch in the lats. This is the starting position. Bend your head back (as if looking at the ceiling) and arch your chest upward. Slowly pull yourself up and try to touch your sternum to the bar. Exhale during this movement. Keep the tension in the lats by leaning backward throughout the entire movement. Lower yourself slowly to the starting position, arm straight, shoulder extended. Inhale during this movement. Repeat for the required number of repetitions. Lay underneath the bar with your feet on the fitness ball. Grasp the bar with your left hand in a supinated grip (palms facing your body). Hang from the bar with the shoulder extended upward as far as possible. Feel the stretch in the lats. This is the starting position. Bend your head back (as if looking at the ceiling) and arch your chest upward. Slowly pull yourself up and try to touch your sternum to the bar. Exhale during this movement. Keep the tension in the lats by leaning backward throughout the entire movement. Lower yourself slowly to the starting position, arm straight, shoulder extended. Inhale during this movement. Repeat for the required number of repetitions.
Step 1
Position the bar in the Smith Machine at about your waist height and the fitness ball at one end of the smith machine in the centre. Lay underneath the bar with your feet on the fitness ball. Grasp the bar with your right hand in a supinated grip (palms facing your body). Hang from the bar with the shoulder extended upward as far as possible. Feel the stretch in the lats. This is the starting position.