Back, biceps & shoulders workout Back, biceps & shoulders workout

When using a Smith bar, pay extra attention to your form. The bar restricts backward and forward motion, which can place additional stress on your joints if an exercise is performed incorrectly. Follow the tutorial tips to nail the form before you begin.

Smith bar bent-over row

Target: Back, shoulders, biceps

Smith bar tall-kneeling shoulder press

Target: Shoulders

Smith bar seated shoulder press

Target: Shoulders

Smith bar reverse-grip bent-over row

Target: Back, shoulders, biceps, forearms

Cable cross lateral raise

Target: Shoulders

Cable alternating bicep curl

Target: Biceps