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    Muscles worked: Trapezius, deltoids

    Grasp the smithmachine bar with a narrow, overhand grip (About 6 inches in between your hands). Lift the bar, at the same time rotate the bar towards you to clear the hooks of their attachment holes. Position your feet a little wider than shoulder width apart. Keep your back straight. Row the bar up to your chin using your trapezius muscles and front deltoids. Pause and hold there for one second, contracting your trapezius. Slowly lower the weight back down and repeat for the number of reps assigned.
    Note Keep your elbows higher than your hands at all times. The bar should be about 2 inches away from your body throughout the entire movement. If you want to emphasize your deltoids more, try using a shoulder width grip. You will find you can't row the weight up anymore than the middle of your chest. To emphasize your trapezius muscles more try using a real narrow grip where your hands actually touch each other. Alternating your hand grip is a good way of bringing variety into your workout plans.
    Don't jerk the weight up. Use a slow controlled movement. Don't lean your torso backwards or forwards, this will take the isolation off you trapezius and deltoids.

    Alternate exercises: Dumbbell upright rows, Cable pulley upright rows, Barbell upright rows

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