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Best Pull Day Workouts With Smith Machine

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About

Smith Machines are robust equipment that incorporate a barbell fixed on tracks, enabling variations of standard exercises with a controlled range of motion.

This added stability enhances focus on muscle exertion and aids in learning barbell movements safely.

Pull workouts involve performing exercises that utilize pulling motions, engaging muscle groups such as the back and biceps through movements like rows and pull-ups.

This combination of compound and isolation exercises ensures comprehensive muscle engagement and development.

Incorporating the Smith Machine into a PPL routine allows for efficient targeting of pulling muscle groups by adjusting weight and reps based on individual capacity.

The 2 Best 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
    55lbs
    2
    8reps
    55lbs
    3
    8reps
    55lbs
    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
    4
    7reps
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Smith Machine

Alternative Pull Day Workouts