Starting position

Standing, holding the bar in front of you, pronation grip, hands shoulder-width apart.

Execution

Lift the bar vertically to chest height. Contract for a moment, then return to the starting position. During the whole movement, keep the bar close to the body and the elbows higher than the wrists.

Equipment required

Barbell

Main muscles

Deltoids, trapezius muscles

Secondary muscles

Biceps and forearms