Step by step
- Stand upright and hold the bar about shoulder width apart, palms facing forward.
- Brace your torso and keep your elbows beside your ribs, with wrists straight.
- Bend both elbows to raise the bar toward your shoulders without leaning back.
- Lower slowly until your elbows are almost straight, keeping your upper arms still.
Common mistakes
- Using the hips or back to swing the bar upward.
- Bending the wrists or moving the elbows far forward.
Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.
