Recommendations: 2-3 Sets, 10-15 Reps, 20-25 Wght
Position the bar on a Smith Machine to its lowest point. Lie on an exercise mat on the floor with your lower back pressed against the floor, with your knees slightly bent and your feet locked Smith Machine bar. Hold a barbell with arms outstretched behind you. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs until you are upright. Keep your arms straight as your raise your body. As you lift your torso, twist your body to the right so that the left hand comes closer to the right knee. Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Slowly raise your shoulders and upper back by contracting your abs until you are upright. Keep your arms straight as your raise your body. As you lift your torso, twist your body to the left so that the right hand comes closer to the left knee. Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 2
Slowly raise your shoulders and upper back by contracting your abs until you are upright. Keep your arms straight as your raise your body. As you lift your torso, twist your body to the right so that the left hand comes closer to the right knee. Exhale during this movement. Hold this position for 2-3 seconds.
Step 4
Slowly raise your shoulders and upper back by contracting your abs until you are upright. Keep your arms straight as your raise your body. As you lift your torso, twist your body to the left so that the right hand comes closer to the left knee. Exhale during this movement. Hold this position for 2-3 seconds.