Keeping your elbows pointed towards the back, push the handlebars downward and slowly bring it up till your elbows create a 90 degree angle. i. Do not use your shoulders, push from your elbows and release upwards from your elbow ii. Lean forward so that your back is not resting on the backpad iii. Hands can be double overhanded or neutral grip

As you pull bar down, initial efforts should be made to open up the chest and lean back slightly. As you return up, go slowly as your arms and torso stretch up and into a straight line with head situated under the attachment

From a seated position, start with the bar at chest level and head in a slight back tilt. Push the bar up extending your arms as high up as possible leaving a very slight bend in the elbows. i. As you bring the bar up push your head forward as the bar passes your head ii. When the bar is descending, be sure to push your head back iii. Squeeze glutes as you push up and avoid leaning back which would put undue stress on your lower back **Can be done on “shoulder Press” machines as well, not just smith machine