Smith Rack Pull Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Smith Machine Rack Pull
Visualised Target Muscle Groups
Front
Back
How to: Smith Rack Pull
- Set the Smith machine bar to just above knee height.
- Stand behind the bar and grip it with both hands, slightly wider than shoulder-width.
- Keep your feet flat on the ground and engage your core.
- Push through your heels and pull the bar upward, extending your hips and knees at the same time.
- Lower the bar back to the starting position with control.
Common Mistakes
- Not keeping your back straight, which can lead to injury.
- Using excessive weight that compromises form.
- Hunching the shoulders during the lift.
Modifications
- Use lighter weights if you are a beginner or have prior injuries.
Tips
- Keep your feet hip-width apart and your back straight.
- Engage your core throughout the movement.
- Focus on using your hips to drive the movement, rather than your arms.
Smith Rack Pull Alternatives
Tags
strength
lower body
glutes
hips
pull
smith machine
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