► Exercise Instructions
1. After Placing a flat bench with back support underneath a smith machine, position the barbell at a height so that when seated on the flat bench, your arms must be almost fully stretched to reach the barbell.
2. Sit in behind the barbell so that there is a straight line from the tip of your nose to the barbell and Your feet should be straight then grab the barbell with palms facing forward, and unlock it to lift it up so that your arms are completely extended.
3. As you inhale, slowly start lowering the barbell until it is level with your chin, then while exhaling lift the barbell back up gain and repeat as recommended by your training program.
This exercise can be done with dumbbells or barbells instead.
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