MUSCLES TARGETED: deltoids, trapezius

STARTING POSITION

Grasp bar with a closed pronated grip. Grip should be narrower than shoulder width. Stand erect with feet shoulder width apart and knees slightly flexed. Rest bar on thighs with elbows fully extended and pointing out to sides.

UPWARD MOVEMENT

Pull bar upward along abdomen and chest toward chin. Keep torso and knees in same position. At top position, make sure elbows are higher than wrists and shoulders.

DOWNWARD MOVEMENT

Allow bar to slowly lower back to starting position. Keep torso and knees in same position. Repeat or finish set.

MUSCLES TARGETED: triceps brachii

STARTING POSITION

Grasp bar with a closed, pronated grip. Stand erect with feet shoulder width apart and knees slightly flexed. Move bar down so that upper arms are against sides of torso. Flex elbows to position forearms perpendicular to floor. This starting point for all repetitions.

DOWNWARD MOVEMENT

Push bar down until arms are fully extended. Keep torso erect and upper arms stationary. Do not lock elbows.

UPWARD MOVEMENT

Allow elbows to flex back to starting position. Repeat or finish set.