*This exercise can also be done with a free weight barbell. Your form remains the same.

• Stand in front of the bar (bar behind you) on the smith machine.
• Grab the bar about shoulder-width apart.
• With your hands on the bar and the bar behind you, pull the bar up as high as you can.
• It’ll look like an upright row behind your back.
• You should feel a squeeze in the back of your shoulders as you reach the top.
• Slowly lower the bar back down to the starting position.
• It may help to angle your body so you’re slightly leaning forward as you perform this exercise. You won’t fall forward since you’re holding onto the bar.