Body Parts

  • Shoulders
  • Wrist Flexors
  • Upper Trapezius


  • Hold the bar with the palm of the hand facing down, with a shoulder width grip.
  • Extend the arms alongside the body.
  • Place the feet at shoulder width with the knees slightly bent.
  • Keep the back and head straight.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.


  • Lift the shoulders in an upward direction.


Keep the head aligned with the body. Keep the abdominals contracted. Do not let the shoulders move forward. Never lock the knees.