smith machine bicep curl

Adjust the height of the smith machine bar to be at waist level. Stand facing the smith machine with your feet shoulder-width apart. Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart. Keep your elbows close to your sides and your upper arms stationary. Exhale and curl the bar up towards your shoulders, contracting your biceps. Pause for a moment at the top of the movement, squeezing your biceps. Inhale and slowly lower the bar back down to the starting position. Repeat for the desired number of repetitions.