Chin Up - Smith Lying One Arm
Recommendations: 1-3 Sets, 5-15 Reps
Intermediate Traps Lats Biceps Posterior Delts Strength Smith Machine Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back. It also involves the biceps and the posterior delts.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats and middle back.
Position the bar in the Smith Machine at about your waist height. Lay underneath the bar with your feet on the floor. 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, arms straight, shoulders extended. Inhale during this movement. Repeat for the required number of repetitions. Lay underneath the bar with your feet on the floor. 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, arms straight, shoulders extended. Inhale during this movement. Repeat for the required number of repetitions.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
In a smith machine, grasp the bar with your right hand.
Position the bar in the Smith Machine at about your waist height. Lay underneath the bar with your feet on the floor. 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.
Step 2
Pull yourself up, leaning back, and try to touch the bar with your sternum.
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.
Step 3
Lower yourself slowly to the starting position, arm straight, shoulder extended.
Lower yourself slowly to the starting position, arm straight, shoulder extended. Inhale during this movement.
Step 4
In a smith machine, grasp the bar with your left hand.
Lay underneath the bar with your feet on the floor. 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.
Step 5
Pull yourself up, leaning back, and try to touch the bar with your sternum.
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.
Step 6
Lower yourself slowly to the starting position, arm straight, shoulder extended.
Lower yourself slowly to the starting position, arm straight, shoulder extended. Inhale during this movement.