Smith High Pull

Muscles worked

Setup

1. Set the Smith machine bar to mid-thigh height and stand with your feet shoulder-width apart.
2. Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Unlock the bar and stand tall with a slight bend in your knees, chest up, and shoulders retracted.
4. Position your body so the bar is almost touching your thighs.

How to do it

1. Inhale to brace your core, then explosively pull the bar upward by driving your elbows toward the ceiling.
2. Exhale as the bar reaches chest or collarbone height, keeping the bar tucked close to your body throughout the ascent.
3. At the peak of the movement, ensure your elbows are higher than your wrists and your traps are fully contracted.
4. Lower the bar under control to the starting position at mid-thigh, maintaining a 2-second eccentric tempo.

Form checklist

• Lead the movement with your elbows, not your wrists.
• Keep the bar as close to your torso as possible to protect the shoulder joints.
• Avoid using excessive momentum from the legs unless performing a power variation.
• Keep your spine neutral and avoid leaning back as the bar rises.
• Ensure your grip remains firm but relaxed to prevent forearm dominance.

Pro tips

• Think about 'ripping' the bar apart horizontally as you pull upward to increase lateral deltoid recruitment.
• Focus on a fast, explosive concentric phase followed by a slow, controlled descent to maximize muscle fiber breakdown.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension for the traps.
• Incorporate a slight hip hinge (hang position) to turn it into a power high pull, allowing for heavier loads.

Frequently asked

What muscles does the smith high pull work?

The smith high pull primarily targets the trapezius, and also works the biceps, forearms, and lats as secondary muscles.

What equipment do you need for the smith high pull?

The smith high pull uses smith machine.

Is the smith high pull good for beginners?

The smith high pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius