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10 Smith Machine Back Exercises for Muscles and Strength

10 Smith Machine Back Exercises for Muscles and Strength

Smith Machine Back Exercises Form Guide. Smith machine is a weight machine used for bodybuilding and strength gains. This machine is composed of a barbell. The barbell is fixed in steel rails. Being fixed in the steel rails barbell allows only vertical movement. This machine is used to perform a variety of exercises. These exercises will help you with weight training.

The smith machine can be used for 10 different types of back workouts.  These workouts are used for bodybuilding, weight lifting, power building, and strength gaining. Bodybuilders do these exercises for bodybuilding. They strengthen their biceps and back by these exercises. You can also do Romanian deadlifts, which focus on your hams, glutes and lower back.

Complete steps of all the exercises are given above for you to follow. The most important caution is that if you are a beginner lift the weight slowly. Try to avoid weight lifting if you have any back or knee injury. Follow these back exercises on the smith machine when you are fully fit. Build your back with these ten moves – all on the Smith Machine.

Following are the 10 smith machine back exercises

smith machine back workoutsTargets
1 Reverse grip bent over rowUpper lats, lower lats, rhomboids, and middle traps
2 Inverted RowOverall back, grip, and arm
3 Bent over unilateral neutral grip rowLatissimus dorsi, middle trapezius, rhomboids and teres major
4 Reverse grip inverted rowLatissimus Dorsi, Rhomboids, Posterior Deltoid, Middle Trapezius, Biceps Brachii, Forearms
5 Pull-upBack muscles, arms and core muscles
6 Unilateral inverted rowBack, biceps, traps, and all the stabilizer muscles in between.
7 Smith Machine Bent Over RowLatissimus Dorsi (back) Posterior Shoulder, Rhomboids, Scapular Stabilizers, Forearms and Biceps (grip and some pulling) Spinal Erectors, Hamstrings and Glutes (positioning)
8 Unilateral reverse grip inverted rowTriceps
9 Unilateral hanging face pullRear deltoids (shoulders), rhomboids and the external rotators (infraspinatus and teres minor)
10 Bent over wide grip high rowUpper back and include more of the trapezoid, rhomboid, latissimus dorsi, and rear deltoid muscles.

1 Reverse grip bent over row

Tips:The following are the tips for this exercise: Stand erect and hold the barbell with a firm grip. Make sure that palms bend inward. Bend your knees slightly. Now bring your torso forward and bend it at the waist. Your back must be in a straight position and avoid any. Make sure that you keep your head up.

Hold the barbell directly in front of you and move it up and down by sliding across steel rails. Keep torso stationary and breathe out when you lift the barbell. The muscles involved in this exercise are middle back muscles.

Cautions:This exercise is not recommended for the people facing back problems. If you have any doubts regarding weight usage, try to use less weight as compared to more.

2 Inverted Row

This is one of the best exercises you can do for your ‘‘pull’’ muscles. Smith machines prove to be best for back work out.

Tips:Fix the barbell in steel rails. Position the barbell up to your waist height. Take a wide shoulder-width grip (open your shoulders broad) and hang yourself beneath the barbell. Your body should be very straight.

Your heels must be touching the ground with arms fully extended. Bring your chest close to the barbell by stretching your arm. Retract your shoulder blades when you perform the movement.

Your body must be in a straight line and there should be no bent. Repeat for the desired number of positions. Keeping your legs and body straight, exhale as you pull your chest upwards to the barbell. The muscles involved in this exercise are back muscles.

3 Bent over unilateral neutral grip row

This is also one of the goodsmith machine back exercises.This exercise as the name indicates is unilateral. It means only one side of the body is involved in the effort. Position yourself in such a way that your arm is directed towards the smith machine. Make your legs far apart from each other.

Bend your knees and bring your torso forward so that it makes a flexed position. Keep your position fixed and grip the barbell in your hand. Now move your one arm for lifting and down the barbell. The back muscles are involved in this exercise.

4 Reverse grip inverted row

It is the horizontal pull of your body. For this exercise fix the barbell. Hold the barbell by facing your palms inward. Your heels must be touching the floor while the body must be in an inclined position. Nicely suspend your body straight with a barbell with chest projecting outward. Do not let your backbend or your hips sag towards the ground.

Bring your elbows down and back to keep your chest pressed out. Keep your body in a straight posture. Keep your wrists straight when you move up.

Make sure to hold the barbell by the reverse grip. Do not lose the tension, Exhale when you move your body in an upward direction. Make sure that both your arms and back are involved in this exercise, not just the arms. The muscles involved in this exercise are biceps and back muscles.  This exercise strengthens and stabilizes your back as well as arms.

5 Pull-up

Fix the barbell of the smith machine for this back exercise.Grab the barbell by facing palms forward. You can choose a wider grip, medium grip or a closer grip depending upon your choice.

When you have both arms extended in front of you hold the barbell with a certain grip. Bring your torso back around 30 degrees, make a curvature at your lower back, stick your chest out. This must be your starting position.

Now make an effort by pulling your torso upward until your upper chest reaches to the barbell. Exhale while performing this movement. Concentrate on squeezing the muscles of back once you reach the fully contracted position. Keep your torso stationary and continue the movements of your hands while lifting your body.

The forearms should not be weighted other than holding the barbell. After a second on the contracted position, inhale and lower your torso back to starting position where arms are fully extended and lats are stretched. Repeat this for the prescribed number of repetitions.

The muscles involved in this exercise are biceps and lats.

6 Unilateral inverted row

This is also a good exercise for a back workout using the smith machine. As the name indicates unilateral (one side of the body), it means one hand will be involved in it. Fix the barbell at a position. Stand in front of the barbell and hold the barbell with your anyone's hand. Keep the other hand at the back so that you refrain from using it in exercise.

Now align your body in a straight line with heels touching the ground. The torso, waist, and legs all must be in a straight line. Suspend your body along the barbell using one hand. Bring your elbow down and back to keep chest pressed out.

Keep your waist straight. Start the up and down movements on behalf of one hand you are using for exercise. Repeat it for the prescribed number of repetitions. This exercise involves back muscles.

7 Smith Machine Bent Over Row

Hold the barbell with a pronated grip (palms facing down). Now bend your knees and bring your chest in a forward position. It means that your torso is somewhat parallel to the floor. Straighten your back. Your head must be up. Hold the barbell directly in front of you.

Your arms will be perpendicular to your torso and the floor at the starting position. Your torso and thighs will make a slight V-shape. Now breathe out while lifting the barbell. Keep the elbow close to your body. Use forearms to hold the weight.

Now squeeze your back muscles and hold a while for a very brief pause. Inhale slowly when you are moving barbell down. These exercise targets back muscles only. This exercise is mostly used for powerlifting and strength gaining for weight lifters mostly.

8 Unilateral reverse grip inverted row

This is one of thesmith machine back exercises that work for mid-back and biceps. For this exercise grip the barbell with palms facing upward. This exercise exactly similar to a unilateral inverted row with a slight difference. All the positions are similar to unilateral inverted row except the handgrip on the barbell.

Hold the barbell by facing palms in an upward direction. One hand is involved in this exercise because it is unilateral. Keep the other hand folded at the back. Align your body in a straight line and hold the barbell. The heels must be touching the floor.

Exhale when you move in an upward direction. Start the up and down movements of your body. Repeat it to gain the prescribed number of repetitions. Mid-back and bicep muscles are involved in this exercise.

9 Unilateral hanging face pull

This is also a good exercise for weight lifters. Again the name indicates one hand is involved in this exercise. Stand on one side of the smith machine. Hold the outside rail of the smith machine with one hand. Fold the other hand at the back.

Adjust the position of your body. Straighten your body in a line that head, torso, waist, and legs all must be in a straight line. Using your one hand lift the body weight upward. Then bring your body down. Stay calm while doing exercise. Hang yourself with the rail of the smith machine.

The rear delt of your arm muscle is involved in this exercise.  It targets rear delts and upper back muscles.

10 Bent over wide grip high row

Grab the barbells with your hand wide apart. Give the barbell a wide grip about 4-6 inches shoulder-width apart. Bring the knees slightly forward.

Bend at your waist by making torso straight and parallel to the ground. Let your arms hang straight down. Pull the barbell up to your chest position.

Keep your body static at a position and move only your arms. The muscles of rear delt and upper back are involved in this exercise.

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