Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Stand in a Smith Machine with your feet about shoulder-width apart and your knees slightly bent. Grab the bar with an overhand grip (palms facing downward), hands wider than shoulder-width apart, and let the bar hang in front of your body. This is your starting position. Raise the bar straight up to the level of your shoulders. Your elbows should flare out to the sides. Exhale during this movement. Lower the bar to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.