- Stand beside the barbell and hold its end with both hands.
- Keep your arms straight and raise your shoulder toward your ear.
- Squeeze briefly at the top without bending your elbows.
- Lower your shoulders completely and repeat.
- Press the barbell overhead with your hands slightly wider than shoulder-width.
- Keep your arms straight and shrug your shoulders toward your ears.
- Pause briefly, then lower your shoulders without bending your elbows.
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