Smith machine inverted row with feet on ball


Exercise Benefits:

• This exercise can be done in the gym.

• This exercise builds strength in the back muscles, and in the back of the shoulders.

• The core muscles are also activated to hold your body in position on the SB.

How to Do the Exercise:

• Adjust the Smith machine or squat rack so that the bar is two or three feet higher than the dome of the SB. Place the SB a few feet in front of the bar.

• Hold the bar with an overhand grip about one-and-a-half to twice shoulder-width apart. Hang from the bar with your arms extended fully, and with your chest directly under the bar. Place your heels on the dome of the SB. Straighten out your body so that your head, shoulders, hips knees and heels are in a straight line. Tighten up your core muscles and your glutes to hold the position. This is the start position.

• Pull your shoulder blades back and down then drive your elbows back and down and lift the chest toward the bar. At the top of the movement, your upper arms should be parallel to the ground and bar, with elbows bent at 90 degrees.

• Slowly lower your body back down, making sure that you don’t fold or bend at the waist.


• To increase the resistance and to add a bit more challenge, do this exercise with only one leg on the SB. Place both heels on the SB and get into position, then lift one leg off and hold it up and to the side, before performing the lift.


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