Life Fitness Pro Series - Manual (Page 43)

3. Pro Series Machines
3-34
SMITH MACHINE (PL06)- Back exercises
Back exercises:
•
Shrugs: Traps
•
Bent over rows: Lats
•
Dead lifts: Erector spinae
Performing the exercises:
Shrugs: Without weights on the bar, hook the bar to a starting position where your arms will
be nearly fully extended down around the thighs. Add desired weights to each side of the bar
horns. In the standing position, your feet should be slightly less than shoulder width apart.
Hands should touch just outside the edge of your legs. Palms should be facing away from
you. Keep your head up and back straight. Relax your shoulders and let them droop down.
Unlock the bar from the hook and raise it toward the chest as you slowly shrug your
shoulders upward and back as far as possible. Slowly lower the bar to the starting position.
Bent over rows: Without weights on the bar, hook the bar to a starting position near the
midpoint of your shin. Add desired weights to each side of the bar horns. Hands should grip
the bar at about shoulder width. Palms should be facing toward you. Keep your head up and
back straight. Bend your knees slightly and bend over so that your upper body is almost
parallel to the floor. Unlock the bar from the hook and raise it toward the waist. Slowly
lower the bar to the starting position. Keep your body at the same angle throughout the
exercise so as not to put pressure on the lower back.
Dead lifts: Without weights on the bar, hook the bar to a starting position on the lowest
hook. Add desired weights to each side of the bar horns. Hands should grip the bar at about
shoulder width. Palms should be facing away from you. Keep your head up and back arched
throughout the exercise. Squat down with your feet six to twelve inches apart and grip the
bar just outside your ankles. Pull your shoulders back and slowly raise the bar. Keep
shoulders back and head up. Maintain a straight back and do not hyperextend the back as
you rise up. Lower the bar back down to the start position.