STRENGTH TRAINING

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Smith Machine Inverted Pull-ups

RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Talk about versatile! We love the Smith machine for the many exercises you can do on it. One such exercise is the Smith machine inverted pull-up. This simple variation on the pull-up works the back muscles—the lats and traps specifically.

Muscles Worked
Back (lats and traps)

Starting Position
Set the Smith machine bar so that the bar height is below your chest height and above your belly button. With your feet on the floor in a wide stance in front of the Smith machine, position your upper body underneath the bar of the Smith machine, holding the bar a little wider than shoulder-width apart with your palms facing down. Hang from the bar with your arms extended fully, and allow only the heels of your feet to touch the floor. Keep your body straight—don't let your butt sag down) (see Photo 1).

Exercise

  1. From the starting position, lift your upper body up until your chest touches the bar (see Photo 2). Focus on retracting your shoulder blades down and back and opening up your chest in order to maintain proper posture and to activate your lower/middle traps.
  2. Reverse the motion and lower yourself down until you are back at the starting position (see Photo 3).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.