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Smith machine exercises chart pdf7/30/2023 ![]() Pull the rope directly towards your forehead, keeping your back straight and elbows flared. Take two steps back and stand in a split stance. 4 Rope face pullĪttach the rope handle to the highest pulley and hold it in a neutral grip with your palms facing. In a half-squat position, with your back straight and shoulders back, pull the handle in towards your abdominals, keeping your elbows tight to your body. Hold it in an overhand grip and stand two steps away from the machine. 3 Standing cable rowĪttach the straight bar handle to the lowest pulley. From here press directly forwards, squeezing your pecs together and keeping a slight bend in your elbows, and then return to the starting position. Handles by your chest and retract your shoulders. ![]() You will need both handles for this movement.
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