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Exercise overview
Training details
ShouldersUpper BackBicepsForearms
Equipment
Barbell
Sets × reps
3 × 8
Rest
1 min
How to perform it
Step-by-step instructions
- 01Hold a light bar in front of the body with a hook grip, elbows high and out, and forearms hanging in the scarecrow position.
- 02Keep the bar close to the torso and brace the trunk before initiating the turnover.
- 03Rotate the elbows rapidly forward and underneath the bar without lifting it away from the body.
- 04Receive the bar across the front of the shoulders with the elbows high and the fingers relaxed under the bar.
- 05Return to the starting position smoothly and master the turnover before adding speed or load.
Use this exercise in a plan