Exercise Details
Body Part
Shoulders
Equipment
Smith Machine
Target Muscle
Delts
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How to Perform
1
Adjust the seat height of the smith machine so that the bar is at shoulder level.
2
Stand with your feet shoulder-width apart and your knees slightly bent.
3
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
4
Lift the bar off the rack and step back, maintaining a stable stance.
5
Position the bar behind your head, resting on your upper traps.
6
Keep your core engaged and your chest lifted throughout the exercise.
7
Press the bar overhead by extending your arms, fully straightening them.
8
Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
9
Repeat for the desired number of repetitions.
Secondary Muscles
tricepsupper back
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