Stand with your feet slightly apart. Keep your back straight. Take an overhand grip on the bar.
1. Inhale and pull the barbell straight upward until it contacts your chin.
2. Lift your elbows as high as possible at the top of the movement.
3. Lower the weight back to the starting position as you exhale. Begin the next repetition.
Notes:
This exercise works the upper trapezius and the medial-posterior deltoid groups most intensely.
Secondary emphasis is placed on the anterior deltoids, biceps, forearm flexors, abdominals, buttocks and sacrospinalis.
A wider grip will place more emphasis on the deltoids and less emphasis on the trapezius muscles.