|
 |
| Preparatory Steps: | - Hold the barbell with a closed, pronated (overhand) grip at shoulder-width.
- Stand erect with the feet shoulder-width apart and knees slightly flexed.
- Position the bar in front of the thighs with the elbows fully extended.
- Position the upper arm against the sides of the torso and perpendicular to the floor.
|
| Step-by-Step Guide: | - Flex the elbows to move the bar in an upward arc toward the shoulders.
- Keep the torso erect, the upper arms stationary, and the knees in the same slightly flexed position.
- Flex the elbows until the bar is within four to six inches (10 – 15 centimeters) of the shoulders.
- Let the elbows to slowly extend back to the starting position.
|
| Common Errors: | - Jerking the upper body, shrugging the shoulders, extending the knees, swinging the barbell or rising up on toes to help raise the barbell.
|
| Primary Muscles: | Brachioradialis |
|