smith machine bicep curl

How to do this exercise

1. Step:1 Adjust the height of the smith machine bar to be at waist level.
2. Step:2 Stand facing the smith machine with your feet shoulder-width apart.
3. Step:3 Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.
4. Step:4 Keep your elbows close to your sides and your upper arms stationary.
5. Step:5 Exhale and curl the bar up towards your shoulders, contracting your biceps.
6. Step:6 Pause for a moment at the top of the movement, squeezing your biceps.
7. Step:7 Inhale and slowly lower the bar back down to the starting position.
8. Step:8 Repeat for the desired number of repetitions.