- Stand tall with an overhand grip on the barbell. Raise your arms until your fists are around eye level.
- Return to the start under control. This exercise is prone to using momentum when you begin to fatigue.
- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
- Press until your elbows are extended and push your head forward slightly.
- Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.
- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- Lie supine, knees bent, arms reaching toward thighs.
- Lift head, shoulders, and upper back off carriage.
- Reach forward while maintaining core engagement.
- Lower slowly back to starting position.
