Target Area: Upper Body
- Stand with your feet shoulder width apart holding the loaded barbell with your arms fully extended, ensuring a straight back with your knees relaxed.
- Place your hands in a pronated position (palms down) evenly spaced on the bar.
- Pull the bar up to your chest aggressively using momentum to pull the bar toward your neck leading with your elbows.
- Lower back to the starting position. This is one repetition.
Increase the weight on the bar or number of repetitions, or increase the speed of the exercise.
Decrease the weight on the bar or number of repetitions.