3. Pro Series Machines
SMITH MACHINE (PL06)- Back exercises
Back exercises:
∙Shrugs: Traps
∙Bent over rows: Lats
∙Dead lifts: Erector spinae
Performing the exercises:
Shrugs: Without weights on the bar, hook the bar to a starting position where your arms will be nearly fully extended down around the thighs. Add desired weights to each side of the bar horns. In the standing position, your feet should be slightly less than shoulder width apart.
Hands should touch just outside the edge of your legs. Palms should be facing away from you. Keep your head up and back straight. Relax your shoulders and let them droop down. Unlock the bar from the hook and raise it toward the chest as you slowly shrug your shoulders upward and back as far as possible. Slowly lower the bar to the starting position.
Bent over rows: Without weights on the bar, hook the bar to a starting position near the midpoint of your shin. Add desired weights to each side of the bar horns. Hands should grip the bar at about shoulder width. Palms should be facing toward you. Keep your head up and back straight. Bend your knees slightly and bend over so that your upper body is almost parallel to the floor. Unlock the bar from the hook and raise it toward the waist. Slowly lower the bar to the starting position. Keep your body at the same angle throughout the exercise so as not to put pressure on the lower back.
Dead lifts: Without weights on the bar, hook the bar to a starting position on the lowest hook. Add desired weights to each side of the bar horns. Hands should grip the bar at about shoulder width. Palms should be facing away from you. Keep your head up and back arched throughout the exercise. Squat down with your feet six to twelve inches apart and grip the bar just outside your ankles. Pull your shoulders back and slowly raise the bar. Keep shoulders back and head up. Maintain a straight back and do not hyperextend the back as you rise up. Lower the bar back down to the start position.
