Instructions

1

Lie prone on a flat bench with chest and upper torso supported on the bench. Position feet flat on the floor or extended behind for stability. Grasp the barbell or EZ-bar with an underhand grip (palms facing up), hands positioned slightly wider than shoulder-width apart.

2

Allow arms to hang vertically downward with a slight bend in the elbows. Keep shoulders packed and upper arms stationary throughout the movement. Maintain neutral spine alignment with core engaged.

3

Slowly lower the barbell in a controlled manner by extending the elbows, allowing the weight to descend toward the floor while maintaining upper arm position. Resist the weight and control the eccentric phase without fully locking out the elbows.

4

Drive through the biceps to curl the barbell upward by flexing the elbows, bringing the bar toward the chest or chin area. Squeeze the biceps at the top of the movement, then return to the starting position with control. Maintain constant tension throughout the concentric phase.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTSmith machine

DIFFICULTYIntermediate

Overview

Focusing on the Smith Reverse Hyperextension allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Smith machine provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.

Common Mistakes

Using excessive momentum to swing the Smith machine rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Biceps Brachii engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.
Losing core tension, leading to poor spinal alignment and reduced power output.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Smith machine.

Exercise Variations

Dumbbell Smith Reverse Hyperextension
Cable Smith Reverse Hyperextension
Banded Smith Reverse Hyperextension

Smith Reverse Hyperextension