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Smith Machine Pull Up

The Smith Machine Pull Up is a strength exercise in a Smith machine for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 18% and biceps (long head) 8%.

Level: IntermediateEquipment: Smith machineMulti-joint (compound)

How to do it

  1. Lock the Smith machine bar at a height you can just reach with straight arms.
  2. Grip the bar overhand, slightly wider than the shoulders, and hang with the knees bent so the feet clear the floor.
  3. Pull the shoulder blades down, then drive the elbows toward the ribs.
  4. Pull until the chin passes the bar.
  5. Lower slowly to straight arms without dropping into the shoulders.

Tips

  • Check that both safety hooks are fully engaged before you hang.
  • Aim the chest at the bar so the back does the pulling, not only the arms.

Common mistakes

  • Kicking the legs to get over the bar.
  • Stopping halfway on the way down.
  • Pushing the head forward to reach the bar with the chin.

Muscles worked by the Smith Machine Pull Up

  • Lats (upper) Primary26%
  • Lats (lower) Primary18%
  • Biceps (long head) Secondary8%
  • Lower traps Secondary8%
  • Biceps (short head) Secondary7%
  • Rhomboids Secondary7%
  • Brachialis Secondary6%
  • Rear delts Minor5%
  • Forearm flexors Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Smith Machine Pull Up alternatives

Different equipment

Easier

No equipment

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Smith Machine Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Smith Machine Pull Up good for beginners?

The Smith Machine Pull Up is rated intermediate. If you are new, learn the Assisted Pull Up first and build up from there.

What is a good alternative to the Smith Machine Pull Up?

For example the Assisted Pull Up, Band Assisted Pull Up and Close Grip Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Smith Machine Pull Up harder?

Add weight or reps, or move on to the Weighted Pull Up and Archer Pull Up.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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