Instructions:
- 1Stand at the smith machine with feet shoulder width apart
- 2Grasp the bar with a wide grip
- 3Raise your shoulders up towards your ears
- 4Pause briefly at the top
- 5Lower your shoulders back down in a controlled motion
Tips:
- Don't use your biceps to lift the weight, focus on contracting your upper back
- Avoid rolling your shoulders, lift straight up and down
- Pull your shoulder blades together at the top of the movement
- Ensure a full range of movement for maximum benefit