This exercise strengthens several different muscle groups while targeting the upper and middle back. It also incorporates the middle and rear deltoids (shoulders), and biceps. Engage your abs, legs and buttocks to keep your body stiff and straight, so the emphasis stays on using your upper-back muscles to do the lifting.
Adjust smith machine to chest height.
Hold the bar with an overhand grip (palms down). Stand behind the bar with hands slightly wider than shoulder width.
Walk feet forward and under bar until body is at an incline. Lean back so your body forms a straight line from head to ankles (plank position), legs straight, feet hip-width apart and flat on floor.
Maintaining this position, draw shoulder blades down and together; bend elbows out to sides and pull your chest toward the bar, so bar is over breastbone at top of movement.
Slowly lower while staying in plank position, keeping abs drawn in without dropping hips. Repeat for all repetitions.
Do 2-3 sets of 12-15 repetitions. As the exercise gets easier, you can add additional reps.
TIP: Try to maintain a straight line between your breastbone and pubic bone as you lift your body.
No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.
