• Smith Machine Upright Row

  Intermediate

  

  

  1

  Take a double overhand roughly shoulder width grip.

  2

  Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.

  3

  lower the bar and repeat.

• Smith Machine Seated Overhead Press

  Beginner

  

  

  1

  Sit on a bench with back support. Raise the bar to shoulder height with your palms forward.

  2

  Raise the bar upwards and pause at the contracted position.

  3

  Lower the weight back to starting position.