This is a great shoulder, traps, lats and deltoid muscle builder. Whether you are trying to get better definition, shape, or size. Many overlook this exercise but this can help you with your daily life also. This will make you stronger when lifting objects in front of you, for instance a dresser or bed. If you do not have a smith machine you can use a straight bar or dumbbells as well. Check out my other shoulder and back workouts to find some alternatives there.