Smith Machine Behind the Back Shrug
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General info
Smith Machine Behind the Back Shrug video
How to perform exercise
- Установите гриф на уровне бёдер и загрузите желаемый вес.
- Встаньте спиной к тренажёру. Возьмите гриф пронированным хватом на ширине плечи и снимите его с подпорок. Стойте прямо. Голова и грудь подняты. Руки прямые. Это исходное положение.
- Начинайте поднимать плечи. Во время упражнения не сгибайте и не разворачивайте руки.
- Задержитесь в верхней точке и опустите вес в исходное положение.
- Повторите рекомендуемое количество раз и верните гриф на подпорки.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Abs, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Smith Machine Behind the Back Shrug» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Smith Machine Behind the Back Shrug
Author: AtletIQ: on
Smith Machine Behind the Back Shrug — The benefits of exercise, how to properly perform and how many sets to do..
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