1. Lift the barbell. Hold it with a prone grip that is slightly less than shoulder width.
  2. Now, exhaling, lift the barbell at the chest level. Hand movement should be directed by the elbows. Elbows are pointed up and to the sides. Try to hold the barbell as close to the body as possible.
  3. Inhaling, slowly lower the barbell down.
  4. Repeat for the prescribed amount of repetitions.


Build strong shoulders. Strengthen the shoulders, primarily the deltoid. Focus on the side and rear delts