Chin Up - Smith Machine Lying High

Recommendations: 1-3 Sets, 5-15 Reps

Intermediate Traps Lats Biceps Posterior Delts Strength Smith Machine Flat Bench 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 and the supine (flat) bench at one end of the smith machine in the centre. Lay underneath the bar with your feet on the flat bench. Grasp the bar with a medium or close supinated grip (palms facing your body). Hang from the bar with the shoulders 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.