Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.
Targets: Front delts, Side delts
Primary: Shoulders
Secondary: Chest, Triceps
How to
1Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3Lower the bar down to the shoulders slowly as you inhale.
4Lift the bar back up to the starting position as you exhale.
5Repeat for the recommended amount of repetitions.
