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Best Pull Day Workouts With Smith Machine To Get Lean And Burn Fat

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About

Pull day workouts utilizing the Smith Machine offer an effective means for enhancing strength and training guidance.

This equipment supports a barbell fixed to a guided track, allowing stability and a controlled bar path, which is ideal for refining pulling movements.

The regimen incorporates a combination of horizontal pulls such as Rows and vertical pulls like Pull-Ups, targeting Back and Biceps muscle groups.

Designed with the goal of leaning down and burning fat, these workouts maintain elevated heart rates through resistance exercises, employing lower weights yet higher repetition ranges to promote caloric expenditure while preserving muscle mass.

Personal adjustments accounting for variables such as individual strength capabilities ensure optimal results.

The 2 Best Pull Day Exercises with Smith Machine to Get Lean and Burn Fat

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

  • 1. 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

  • 2. 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

Alternative Workouts

Alternative Workouts with Smith Machine to Get Lean and Burn Fat

Alternative Pull Day Workouts to Get Lean and Burn Fat