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feet elevated hip thruster with smith machine

Strengthens biceps, glutes

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 feet elevated hip thruster with smith machine.
  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

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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More arms exercises

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Tricep Dips

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Reverse Wrist Curl Bodyweight

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Hammer Pronation

Beginner · 3 sets × 12-15 each arm

Dumbbell Bicep Curl and Press on Incline Bench

Intermediate · 3 sets × 8-12 reps

Cross Body D Handle Pulley Curl

Beginner · 3 sets × 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.