Adjust the seat height of the smith machine so that the bar is at shoulder level.
Stand with your feet shoulder-width apart and your knees slightly bent.
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
Lift the bar off the rack and step back, maintaining a stable stance.
Lower the bar down to the back of your neck, keeping your elbows pointing forward.
Press the bar up overhead until your arms are fully extended.
Pause for a moment at the top, then slowly lower the bar back down to the starting position.
Repeat for the desired number of repetitions.
Activation
Shoulders
PrimarySets
3–5
Reps
8–12
Rest
60s