Instructions:

1. Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
2. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
4. Press the bar upward until your arms are fully extended overhead.
5. Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
6. Repeat for the desired number of repetitions.