Set up the smith machine with the bar at hip height.
Stand facing the bar with your feet shoulder-width apart.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Pull the bar towards your lower chest, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the bar back down to the starting position.
Repeat for the desired number of repetitions.
Activation
Upper back
PrimarySets
3–5
Reps
8–12
Rest
60s