Getting Started

• 1

  Begin by adjusting the safety bars of the Smith machine to the appropriate height for your body.

• 2

  Stand with your feet slightly wider than hip-width apart and your toes slightly pointed out.

• 3

  Hold the bar with a slightly wider than shoulder-width grip, palms facing down.

• 4

  Keeping your back straight, bend your knees and hips to push your hips back and lower your torso to grip the bar.

• 5

  Brace your core and drive through your heels to lift the bar off the rack.

• 6

  Push your chest up and out as you pause for a second at the top of the movement.

• 7

  Slowly lower the bar back to the starting position, keeping your core engaged the entire time.

• 8

  Repeat for desired number of repetitions.