Recommendations: 2-3 Sets, 10-15 Reps
Position the bar in the Smith Machine at about waist height. Lie down on your back in the Smith Machine with your feet straight out and heels on the floor. Hold the bar with an overhand grip (palms facing inward) and hands about shoulder-width apart. This is the starting position. Pull yourself up from the floor while keeping your mid section up throughout the exercise. Go up as far as possible while maintaining balance on the fitness ball. Squeeze your shoulder blades together at the top of the motion. Exhale during this movement. lower yourself down slowly in a controlled manner until your arms are fully extended. Inhale during this movement. Repeat for the required number of repetitions.
Step 3
lower yourself down slowly in a controlled manner until your arms are fully extended. Inhale during this movement. Lie down on your back in the Smith Machine with your feet straight out and your heels on the floor. Hold the bar with an overhand grip (palms facing inward) and hands about shoulder-width apart.