Smith Machine Upright Row

Instructions

1. 1.Stand up straight, holding a smith machine barbell in your arms with an overhand grip and your palms facing backward. Your hands should be shoulder width apart on the barbell. This is your starting position.
2. 2.Using the sides of your shoulders to lift, raise the bar directly up to the level of your shoulders, keeping it close to your body and raising your elbows out to the side.
3. 3.After a brief pause, slowly lower the bar and return to the starting position.
4. 4.Repeat for as many repetitions as required.

Tips

• Make sure your elbows are always higher than your forearms, the elbows should be driving the motion.
• Keep the body fixed throughout the set, don't lean forward or backward.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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