Set the smith machine bar in the middle, hang from it with a supinated (Underhand) Grip, unshrug your shoulder and flex your abs.
2. Pull yourself up and squeeze your biceps. Try to minimize the engagement of lats (Instead of bringing your chest to the bar, imagine you’re curling the pullup bar towards yourself).
3. Hold the position at the top for a moment and slowly return to the starting position.
Working muscle/muscles:
