Instructions

1. 1

   Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.

2. 2

   Stand on the bar, using the rope to balance yourself. This will be your starting position.

3. 3

   Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.

4. 4

   Keeping your body straight, reverse the motion, going hand over hand back to the starting position.