Front Smith Machine

Sit comfortably, ideally on a incline bench to give your back support, placing your feet firmly on the floor, to help push your back into the bench. You should commence the exercise with the bar close to your chest, so that your lifting the weight over your shoulders.

START	FINISH

Smoothly lift the weight vertically, taking the weight directly above your shoulder with your arms straight, keeping your back straight. Lower down under control and repeat for desired amount of reps.

You may decide to position yourself slightly back from the Smith Machine bar, and lift the weight slightly out to your front, in order to also work your chest muscles, however avoid this method if unconditioned to weight lifting.

Avoid arching the spine, or driving up with your legs at the start of your lift, focus on the muscles you want to work, the shoulders.