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Exercise overview
Training details
ShouldersUpper BackTriceps
Equipment
Barbell
Sets × reps
2 × 12
Rest
45 sec
How to perform it
Step-by-step instructions
- 01Stand upright holding a very light bar with an overhand grip in front of your thighs.
- 02Pull your elbows high and outward until your upper arms approach shoulder height.
- 03Keeping your upper arms level, externally rotate your shoulders to bring your forearms and the bar upward.
- 04Press the bar overhead without shrugging or arching your lower back.
- 05Reverse the overhead press, external rotation, and high pull in sequence to return the bar to your thighs.
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