Recommendations: 2-3 Sets, 10-15 Reps, 20-25 Wght
Position the bar of a Smith Machine at 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 under the Smith Machine bar. Hold a plate against your chest. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs until you are upright. 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.