Smith Machine Upright Row

This is an exercise for shoulder and biceps strengthening.

Stand with your feet shoulder width apart and your abs drawn in.
Place the bar on the Smith Machine in the position where your arms are fully extended in front of you.
Place your hands shoulder width apart and raise the bar up towards your chin with a controlled motion.
Pause at the top for a moment and rotate your shoulder blades together.
Lower the bar to the starting position.