Smith Machine Rack Pull
The rack pull in the Smith machine: the bar starts on the stops near knee height and is pulled to lockout along the fixed track.
How to do it
Setup
Bar on the Smith stops just below the knees, feet hip-width under it, hinged with a flat back, hands just outside the legs.
Steps
- Drive the hips forward and stand up with the bar.
- Lock out tall, the shoulders back.
- Lower the bar to the stops with the same flat back.
Common mistakes
Rounding the back off the stops: brace and set the lats before the pull. Leaning back at lockout: stand tall; the hips finish level. Bar drifting from the legs: the track is fixed, so stand close enough that it grazes the thighs.
Breathing
Inhale hinging, exhale standing.
