Best Pull Day Workouts With Smith Machine For Women
About
Engaging in a pull day workout focuses on exercises tailored to horizontal and vertical pulling movements, targeting the back and biceps muscle groups.
The Smith Machine, equipped with a barbell fixed to tracks, provides stability and control, making it a safe and effective choice for performing these exercises.
Efficacy and preferences may vary between individuals, and weights and repetitions are recommended to be adjusted accordingly for women based on averages (5’5”, 140lbs, 34 years old).
Such workouts often blend compound movements, like rows, with isolation exercises that emphasize specific muscle activation, contributing to comprehensive progress and adaptation.
Workout 1
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Generate My PlanThe 2 Best Pull Day Exercises with Smith Machine for Women
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1. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBack
Smith MachineThe 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
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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs2. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBack
BarbellsSmith MachineThe 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
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.
Sets, Reps, Weight17reps27reps37reps47reps
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