How to do it
Keep your wrists stacked directly above your elbows.
- 1
Set the Smith machine bar to a height that is just above your shoulders when seated.
- 2
Sit down and position the bench so that the bar is directly behind your neck.
- 3
Grasp the bar with a wider than shoulder-width grip.
- 4
Unrack the bar and lower it slowly to the base of your neck.
- 5
Press the bar upward to full arm extension, focusing on using your shoulders.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your head and neck in a neutral position to avoid strain, and do not lower the bar too far to prevent shoulder impingement.
Common mistakes
- ✕Flaring the elbows out too wide
- ✕Arching the lower back excessively
- ✕Bouncing the bar off the neck