Exercise Details
Body Part
Upper Arms
Equipment
Smith Machine
Target Muscle
Biceps
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How to Perform
1
Adjust the height of the smith machine bar to be at waist level.
2
Stand facing the smith machine with your feet shoulder-width apart.
3
Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
4
Keep your elbows close to your sides and your upper arms stationary.
5
Exhale and curl the bar up towards your shoulders, contracting your biceps.
6
Pause for a moment at the top of the movement, squeezing your biceps.
7
Inhale and slowly lower the bar back down to the starting position.
8
Repeat for the desired number of repetitions.
Secondary Muscles
forearms
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