Smith Machine Chest Row

First, set the bar in the Smith machine to a comfortable position for you. Grab the bar hip-width apart, palms facing down. Remove the bar from the trainer. Stand up straight, relax your shoulders and arms. The back is straight. This will be your starting position. On an inhale, lift the bar as high as you can. Try to pull the bar towards your chin. Elbows must look up. Hold your shoulders in the highest position for 1-2 seconds.