Safety Notes

• Secure the bar locks before starting.
• Avoid if acute shoulder or elbow pain exists.
• Progress assistance gradually to prevent strain.
• Use safeties if available on the machine.
• Stop if form breaks to avoid joint stress.

Spotting

Spotting not typically required due to Smith machine guides; if progressing to heavy loads, have a partner assist from behind for support.

Common Mistakes

• Using momentum or kipping.
• Arching the back excessively.
• Not fully extending arms.
• Pushing too hard with legs, reducing upper body work.
• Shrugging shoulders at top.

• Acute shoulder impingement
• Elbow tendonitis
• Lower back strain if form is poor

• Adequate shoulder flexion for overhead reach
• Wrist extension for grip

Build Up First

• Basic upper body pulling strength
• Familiarity with vertical pulling mechanics
• Core stability competency