SETUP: Set a Smith machine bar low enough for you to lie on the floor underneath it with your arms extended reaching for the bar with an underhand-grip, hands placed about shoulder-width apart.
REP: Keep your body tight and row yourself towards the bar, like an INVERTED ROW. After the designated number of reps (see your workout instructions for this), move the Smith machine bar UP ONE NOTCH and perform the same exercise from a slightly higher angle (more difficult). Repeat.
TIP: This exercise is a great progression movement for achieving full chin ups. Keep moving the bar up until you’re hanging down performing chins. Even if you can already do them, by the time you work through all the notches of the Smith your biceps will be burning like a motherf**ker. The goal is to achieve a full burnout, so climb as much as you can.