Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Position an incline bench in the Smith Machine. Lie face down on an incline bench. Hold the bar with an overhand grip (palms facing down). Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the bar straight up toward your chest. Your elbows should flare out to the sides (not forward or back). Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the bar slowly to the starting position. Inhale during this movement. Hold the bar with an overhand grip (palms facing down). Let the bar hang down and you feel the stretch in the lats. Repeat for the required number of repetitions.