Please read our guidelines section before attempting any of our upper body fitness exercises.
EQUIPMENT NEEDED - A smith machine, a weight bench and a suitable amount of weight.
Check out our top quality collection of smith machines
You can find some very useful information about the latissimus dorsi muscles here. Guide to the latissimus dorsi muscles.
|Remember to fully stretch your back muscles before starting the exercise. Move mouse over the image to see it's animation.
||Straight Grip Technique - Start by removing the weight from the bar, twist it and set to a height around the height of your abs muscles. Next set a flat weight bench two to three feet away from the bar. This really depends on how tall you are. Lay down on the floor underneath the bar and reach up to set your grip. Grip the bar parallel to your shoulders with your palms facing forwards. Place the balls of your feet onto the weight bench and lift yourself off the floor keeping your upper body and legs straight and solid. Exhale as you pull your upper body towards the bar squeezing your shoulder blades together at the top of the motion. Inhale as you lower your upper body down in a slow, controlled manner again keeping your mid section and legs straight and solid. Do not allow your arms to fully lockout before starting the next rep as this will maintain pressure on the back muscles and increase the overall benefits of the exercise.
||Wide Grip Technique - As before start by removing all of the weight from the bar, twist it to remove it from the supports and raise it to a height around the height of your abs muscles. Again position a weight bench two to three feet away from the smith machine depending on your height. Lay down underneath the smith machine's bar and start the exercise when ready. Reach up the grip the bar, this time grip the bar two inches either side outside shoulder width apart with your palms facing away from you. Finally place the balls of your feet onto the weight bench and raise your mid section up keeping it parallel and strong with your legs. Exhale as you pull yourself upwards towards the bar. Squeeze your shoulder blades together at the top of the motion. Inhale as you lower your upper body down in a slow, controlled manner again not allowing your arms to fully lockout before starting the next rep as this will maintain pressure on the back muscles and increase the overall benefits of the exercise.
Check out our other upper body fitness exercises.
Basic Back Extension
Basic Bench Pushups
Bent Knee Bench Dip
Leg Raised Clap Pushups
Leg Raised Floor Dips
Leg Raised Pushups
One Handed Bench Pushup
One-Handed Chin up
One-Handed Leg Raised Pushups
Pushup Bar Handstand Pushups
Pushup Bar Leg Raised Pushups
Pushup Bar One Handed Pushups
Pushup Bar Pushups
Smith Machine High Inverted Rows
Smith Machine Inverted Rows
Straight Leg Bench Dip
Wall Single Arm Pushups
Wide Grip Pull Ups
Back to main upper body fitness exercises.