Inverted Bicep Pull-up Using a Smith Machine
Differentiation: Mechanics
This variation of a pull-up is unique from other Pull-up exercises. Here is how: you hang from a Smith Machine bar | with your heels on the floor, | and pull with your biceps. This exercise may seem identical to an Inverted Row using a Smith Machine, but it differs slightly. When performing this exercise - an inverted pull-up - | you grip the bar with your hands closer | than an inverted row | and you keep your elbows inward throughout the movement. This hand position targets the Short Head of your biceps muscles. This exercise is good for beginners who want to build enough strength in their biceps | and lats | to perform basic pull-ups.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Position the Smith bar and swivel hooks waist high.
3) Grasp the bar with your hands shoulder-width apart - with your palms facing away from your head.
4) Hang under the bar with legs extended
5) ...and heels on the floor.
6) Your body should be straight.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you pull your body upward
3) ...until your forearms touch your biceps.
4) Hold this position for a count of one second.
5) Then, inhale while you gradually lower your torso...
6) ...until your arms are fully extended.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your body straight during the entire movement.
At the top of the movement, keep your elbows close to the sides of your body and do not allow them to bow outward.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
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