Recommendations: 2-3 Sets, 10-15 Reps
Lower the bar in a Smith Machine to its lowest point. Position yourself so that your hands are behind your body about body-width apart on the bar and your straight. Your elbows should be straight. This is your starting position. Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows. Inhale during this movement. Your knees will bend as you go down. Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Maintain straight legs. Repeat for the recommended number of repetitions.