Row - Smith Machine Plate Inverted
Recommendations: 2-3 Sets, 10-15 Reps
Intermediate Traps Lats Triceps Posterior Delts Strength Smith Machine Flat Bench Plate Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Position the bar in the Smith Machine at about waist height and the supine (flat) bench away from the bar inside the machine. Lie down on your back in the Smith Machine with your feet on the bench. Hold the bar with an overhand grip (palms facing inward) and hands about shoulder-width apart. Have your workout partner place a plate onto your chest. This is the starting position. Pull yourself up from the floor while keeping your mid section up throughout the exercise. Go up as far as possible while maintaining balance on the fitness ball. Squeeze your shoulder blades together at the top of the motion. Exhale during this movement. lower yourself down slowly in a controlled manner until your arms are fully 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
Lie on your back in a Smith Machine, Hands holding the bar and feet on a flat bench, and a plate on your chest.
Position the bar in the Smith Machine at about waist height and the supine (flat) bench away from the bar inside the machine. Lie down on your back in the Smith Machine with your feet on the bench. Hold the bar with an overhand grip (palms facing inward) and hands about shoulder-width apart. Have your workout partner place a plate onto your chest. This is the starting position.
Step 2
Pull yourself up towards the bar, feeling the lift from the lats and traps.
Pull yourself up from the floor while keeping your mid section up throughout the exercise. Go up as far as possible while maintaining balance on the fitness ball. Squeeze your shoulder blades together at the top of the motion. Exhale during this movement.
Step 3
Lower yourself slowly to the starting position.
lower yourself down slowly in a controlled manner until your arms are fully extended. Inhale during this movement. Lie down on your back in the Smith Machine with your feet on the flat bench. Hold the bar with an overhand grip (palms facing inward) and hands about shoulder-width apart. Have your workout partner place a plate onto your chest.