Middle Back, Upper Back
Biceps, Lats, Shoulders
Set Smith bar below knee height.
Stand feet shoulder-width.
Hinge hips, back straight, torso near parallel floor.
Grip bar overhand, wider than shoulders.
Unrack bar.
Pull bar to lower chest/upper abs.
Keep elbows tucked or slightly flared.
Squeeze back.
Lower slowly.
Repeat. Rack bar safely.