1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repita o numero recomendado de repeticoes.