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banded abductor with smith machine squat

Strengthens biceps, glutes, quads

ArmsBeginnerStrengthPull

At a glance

Muscles workedPrimary: biceps. Secondary: forearms
Muscle groupArms
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for banded abductor with smith machine squat.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens biceps, glutes, quads

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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Single Arm Seated Water Bottle Tricep Extension

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Golfers Elbow Upward

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Bent Over Overhand Bicep Curl

Intermediate · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.