Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Stand in a Smith machine with your feet about shoulder-width apart. Hold the bar with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the bar straight up toward your waist. Your elbows should flare out to the sides (not forward or back). Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the bar slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
Step 1
Stand in a Smith machine with your feet about shoulder-width apart. Hold the bar with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 3
Lower the bar slowly to the starting position. Inhale during this movement. Hold the bar with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats.