- Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
- The bar should be level with the tops of your thighs.
- Keep your arms extended with a slight bend at the elbows. This is the start position.
- Exhale and using the sides of your shoulders lift the bar.
- As you do so, raise your elbows up and out to the side.
- Keep the bar close to your body as you raise it.
- Continue lifting the bar until it is just below your chin. Pause for a count of one.
- Return to the start position in a single smooth movement. Inhale as you do so.
- Repeat.
This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.