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Archive 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set the Smith machine bar to the lowest setting, which will be on the safety catches, and stand just behind the bar and place the weights where your feet will go (about hip-width apart). 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Attach a single grip handle to the lowest notch of each cable pulley. Then, stand between the pulleys and grip both handles. Now, while standing straight, lift both arms upward to shoulder level with 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Select a weight that you can lift with only one shoulder. Stand next to the pulley machine with your feet shoulder-width apart. To maintain good posture, push your chest forward, and point your shoulders