Body Parts

  • Back
  • Shoulders
  • Chest
  • Serratus Anterior
  • Transversus Abdominis
  • Biceps Brachii
  • Rhomboids
  • Pectoralis Major


  • Lay down on a flat bench.
  • Place the eyes under the bar.
  • Lift the knees so that the lumbar region of the back presses against the bench.
  • Hold the bar with the palm of the hand facing up.
  • Place the hands a little less than shoulder width.
  • With the help of a partner lift the bar off its supports and keep the arms extended.
  • Avoid bending the wrists.


  • Lower the bar behind the head with the arms extended in a semi-circular motion.
  • Keep the elbows slightly bent.


Never arch the back. Keep the abdominals contracted. Never lock the elbows. Keep the wrists straight.