Smith-Machine High Pull

1. Setup:

   • Adjust the Smith machine bar to about waist height.

   • Stand in front of the bar with your feet shoulder-width apart.

2. Positioning:

   • Bend your knees slightly and hinge at your hips to grasp the bar with an overhand grip (palms facing you) slightly wider than shoulder-width.

   • Your arms should be fully extended, and your torso should be at a slight forward angle.

3. Starting Position:

   • Stand tall, ensuring your back is straight and your core is engaged. This is your starting position.

4. Movement:

   • Begin the lift by driving through your legs, extending your hips upward while pulling the bar up towards your chin.

   • Use your arms and shoulders to assist in lifting the bar. Ensure your elbows lead the movement, staying higher than your wrists.

   • As the bar approaches your chin, aim to keep it close to your body.

5. Top Position:

   • At the top of the movement, your elbows should be fully raised, and the bar should be at chin level.

   • Hold for a brief moment.

6. Lowering the Bar:

   • Slowly lower the bar back to the starting position, maintaining control throughout the movement.

7. Repetitions:

   • Perform 8 to 12 repetitions, resting briefly between sets as needed.

Tips:

• Keep your movements smooth and controlled to avoid injury.

• Focus on using your shoulders and upper back during the lift.

• Start with a light weight to master the form before increasing the load.