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short range of motion hip thruster w 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 short range of motion hip thruster w 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

Forearm Wrist Pronation with Bar

Beginner · 3 sets × 12-15 reps

Modified Overhead Tricep Extension

Beginner · 3 sets × 12-15 reps

Water Bottle Inner Bicep Curl Press on Incline

Intermediate · 4 sets × 10-12 reps

feet elevated hip thruster with smith machine

Beginner · 3 sets × 10-12 reps

Golfers Elbow Downward

Beginner · 3 sets × 20-40 seconds

Lying Pulley Rope Hammer Curl

Beginner · 4 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.