How to Use a Smith Machine for Assisted Pull-Ups

Pull-ups are often considered to be the ultimate test of upper body strength -- suspending your entire body weight as you pull yourself up to clear your chin over the bar is no simple task. As with regular pull-ups, your mid-upper back muscles, or lats, will get worked by using the Smith machine for an assisted pull-up. The Smith machine allows you to mimic the movement of a traditional pull-up while providing support.

Things You'll Need

  • Smith machine
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Instructions

    • 1

      Adjust the bar on the Smith machine so it is at shoulder height. Place your hands on the bar slightly wider than shoulder-width. Use an overhanded grip.

    • 2

      Walk your feet forward until your upper chest is under the bar. Balance on the heels of your feet with your body in an incline position. Bring the heels together so that the insides of your feet are touching.

    • 3

      Pull your abdominal muscles in toward your spine. Push the shoulder blades down your back. Maintain a flat back and straight body throughout the exercise.

    • 4

      Pull your body up toward the bar, stopping when your upper chest meets the bar. Bend the elbows and extend them out to the sides during the ascent.

    • 5

      Hold the contraction for one count and then slowly lower your body back to starting position as you straighten your arms. Aim for eight repetitions.