30 Minutes Intermediate Back Workout with Smith Machine
A 30 minutes strength workout targeting your back using smith machine equipment. 3 exercises, 15 total sets, designed for intermediate lifters.
30 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~525
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set the bar to knee height, grab it with an overhand grip slightly wider than shoulder width.
- Hinge forward to roughly 45 degrees with a flat back and soft knees.
- Pull the bar to your lower chest, driving your elbows past your torso.
Stand inside the Smith machine with feet hip-width apart, hinge forward to 45 degrees.
Form cues
- Stand inside the Smith machine with feet hip-width apart, hinge forward to 45 degrees.
- Grab the bar with an overhand grip slightly wider than shoulder width.
- Row the bar to your lower chest, pulling your elbows back past your body.
Finish strong — take the last set close to failure.
Form cues
- Set the bar at waist height and lie underneath it face up.
- Grip the bar slightly wider than shoulder-width with an overhand grip.
- Keep your body in a straight line from head to heels.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Back Training Tips
- *Initiate every pull by squeezing your shoulder blades together — think about pulling with your elbows, not your hands.
- *Use straps on heavy rows so grip fatigue does not limit back development.
- *Include both vertical pulls (pulldowns, pull-ups) and horizontal pulls (rows) in your program.
Get this back workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.