smith machine bicep curl

Instructions

1. 1

   Step 1: Adjust the height of the smith machine bar to be at waist level.

2. 2

   Step 2: Stand facing the smith machine with your feet shoulder-width apart.

3. 3

   Step 3: Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart.

4. 4

   Step 4: Keep your elbows close to your sides and your upper arms stationary.

5. 5

   Step 5: Exhale and curl the bar up towards your shoulders, contracting your biceps.

6. 6

   Step 6: Pause for a moment at the top of the movement, squeezing your biceps.

7. 7

   Step 7: Inhale and slowly lower the bar back down to the starting position.

8. 8

   Step 8: Repeat for the desired number of repetitions.