A basic exercise to develop upper shoulder muscles and widen and increase their size.
Unlike the seated variation, due to the instability, this exercise works a lot of stabilizers.
Stand up straight with your feet shoulder width apart.
It is best to place the barbell on a squat rack at shoulder height.
Grab the barbell using a pronated (palms facing forwards) grip. Make sure your grip is shoulder width apart.
In the starting position, the barbell is on the upper chest.
As you exhale, push the bar up avoiding locking the elbows.
Pause for 1-2 seconds at the top and return to the starting position as you inhale.
Do not lean your torso back and do not arch your lower back.
Those with lower back problems are better off performing the seated version of this exercise.
Do not lift the bar using your legs or torso.
With a narrow grip with your elbows forwards, you shift the load onto the front deltoids, the clavicular part of the pectorals and triceps long head.