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Smith Machine Rack Pulls
By FITTR
0 min read
11 Jan 2022
Preparation
Rack Pulls work on your lower back muscles. They also target your glutes, quads, hamstrings, and upper back muscles. Set up a barbell in a low position in the Smith machine, just below your knees. Keep your feet shoulder-width apart and place them below the bar. Now, bend your knees, and lower your hands. Grip the bar using an overhand grip. Your hands should be about shoulder-width apart
Method
Step 1
Now, inhale deeply and brace your core, Hold your breath and lift the bar
Step 2
When you raise yourself up, make sure your hips and knees are fully extended
Step 3
Do not round your shoulders at the top
Step 4
Pull them back and hold the position for a second
Step 5
Now, lower the bar in a slow controlled manner and exhale
Step 6
Return to the starting position
Step 7
Repeat for the desired number of reps.
