Skip to main content

Best Beginner Pull Day Workouts With Smith Machine

Jump to:3 Workouts2 Best Exercises

About

Within this beginner-level workout, pull exercises are a primary focus, combining movements that target key muscle groups such as the Back and Biceps.

The Smith Machine, a versatile piece of equipment, is used to provide alignment and stability throughout these exercises, making it an excellent choice for learners.

Typical movements include a mix of horizontal pulls like Rows and vertical pulls, ensuring a comprehensive muscle engagement pattern.

Beginners, with less than a year of experience, are recommended to start with lighter weights, progressively increasing as they master proper form and technique.

This routine, ideal for a Pull/Push/Legs (PPL) split, promotes strength and confidence for newcomers to fitness.

The 2 Best Beginner Pull Day Exercises with Smith Machine

Ranked By

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
    40lbs
    2
    8reps
    40lbs
    3
    8reps
    40lbs
    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
    7reps
    2
    7reps
    3
    7reps
    Full Video & Instructions