· Stand with your feet shoulder width apart, your abs drawn in and back straight.
· Place the bar on rack in the position where your arms are fully extended in front of you with your elbows slightly bent.
· Place your hands shoulder width apart and raise the bar up towards your chin with a controlled motion.
· Pause at the top for a moment and rotate your shoulder blades together.
· Lower the bar to the starting position.
· Repeat
