Start by standing with your feet about hip-width apart, with a barbell in front of you.
Bend down and grab the bar with an overhand grip, your hands slightly wider than shoulder-width apart. Keep your back straight and your shoulders down as you grip the bar.
Stand up straight, lifting the bar off the ground and pulling it toward your hips. Keep your elbows close to your body and your shoulders down as you do this.
Once the bar is at your hips, raise your shoulders as high as you can, holding the position for a moment.
أساسي
ثانوي
ثالثي
الصعوبة
Iniciante
القوة
Puxe
القبضات
Com a mão por cima
الآلية
Isolamento
بسط تمرينك، في أي مكان
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