- 双手正握，掌心朝下，握距约与肩同宽。
- 将肘部笔直向上抬，朝天花板方向。目标是把杠铃拉到与下巴齐平或略高。
- Hold barbell behind you with arms at a 30 degree angle with your torso.
- Shrug shoulders up and slightly back toward ears, keeping elbows locked.
- Pause briefly at the top, then lower under control to full stretch.
- 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.
