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Best Advanced Pull Day Workouts With Smith Machine

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About

Smith Machines are large fitness equipment featuring a barbell fixed to a guided track, enabling modified versions of traditional barbell exercises with enhanced stability and restricted bar pathways.

Advanced workouts, designed for individuals with over 4 years of weightlifting experience, include exercises that require a high level of complexity and familiarity, demanding skill and careful attention.

Pull Day routines focus on horizontal and vertical pull motions, primarily targeting the back and biceps using compound and isolation exercises within the Push-Pull-Legs (PPL) framework.

The 2 Best Advanced Pull Day Exercises with Smith Machine

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Smith Machine Bent Over Row

    Smith Machine Bent Over Row demonstration video — proper form for this exercise.
    SETS LOGGED
    865,614
    Back Strength
    87 mScore
    Back
    Photo of Smith Machine
    Smith Machine

    The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.

    How to do it

    1. Stand with feet shoulder-width apart and bar at knee height.
    2. Engage your core and hinge at your hips while bending your knees to reach for the bar.
    3. Grab the bar with palms facing you.
    4. Lift the bar by bending your elbows to bring it to your belly button level.
    5. Lower the bar back to knee height and repeat.
    Sets, Reps, Weight
    1
    8reps
    70lbs
    2
    8reps
    70lbs
    3
    8reps
    70lbs
    Full Video & Instructions

  • 2. Inverted Row

    Inverted Row demonstration video — proper form for this exercise.
    SETS LOGGED
    318,451
    Back Strength
    85 mScore
    Back
    Photo of Barbells
    Barbells
    Photo of Smith Machine
    Smith Machine

    The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.

    How to do it

    1. Set a barbell at waist height.
    2. Grab the bar with both hands, slightly wider than your shoulders.
    3. Lie under the bar, keeping your body straight from your heels to your shoulders.
    4. Lift your body by bending your elbows and pulling your chest towards the bar.
    5. Lower yourself back to the starting position.
    Sets, Reps, Weight
    1
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

Alternative Workouts

Alternative Advanced Workouts with Smith Machine

Alternative Advanced Pull Day Workouts