Set the bar on the smith machine to a height that is around the middle of your thighs. Grab the bar with both hands, wider than shoulder-width apart.
Lift the barbell up and fully extend your arms so that your arms are straight but you’re holding the weighted bar.
Use your side shoulders to lift the bar.. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Drive your elbows up towards the ceiling to ensure you’re using your shoulder.
Slowly lower the bar back down slowly to the starting position.
Stand upright with your feet shoulder-width apart and dumbbells aligned with your feet at arm's length. Make sure your palms are facing inward towards your sides.
Keep your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lift your arms until they are slightly parallel to the ground, or around shoulder-level, and pause for a second at the top.
Slowly lower the dumbbells back to the starting position.
Bend at the hip with the butt back as far as possible.
Keep the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you hold the dumbbells. This will be your starting position.
Keeping your torso forward and stationary and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. (Note: Avoid swinging the torso or bringing the arms back as opposed to the side.)
After a one second contraction at the top, slowly lower the dumbbells back to the starting position. Variation: This exercise can also be performed seated. Those with lower back problems are better off performing this seated variety.
Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms extended along your sides. Your elbows should be tucked in close to your torso and your palms should be facing your torso.
Keep your upper arm stationary as you contract your biceps and curl the dumbbells directly upward. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbell is at shoulder-level. Focus on only moving your forearm.
After a brief pause, slowly begin to lower the dumbbells back down to the starting position.
Hook a rope attachment to the low pulley and stand facing the machine about one foot away from it.
Grasp the rope with your palms facing inward. Make sure you stand up straight, maintain the natural arch of your back, and keep your torso stationary.
Start with your elbows tucked in by your side. Using your biceps, pull your arms up until your forearms touch your biceps. Only your forearms should move, not your upper arms. Remember to keep your elbows tucked in by your sides and your upper arms stationary.
Slowly lower the rope back to the starting position.