1 - Sit on an upright bench or stand with your feet shoulder-width apart, maintaining a neutral spine.
2 - Place a barbell across the back of your shoulders, just below the base of your skull, gripping it slightly wider than shoulder-width with palms facing forward.
3 - Brace your core and retract your shoulder blades to stabilize the upper back.
4 - Press the barbell upward in a controlled motion until your arms are fully extended overhead, keeping the bar directly above your spine.
5 - Slowly lower the bar back down to the starting position behind your neck in a controlled manner.
6 - Repeat for the desired number of repetitions, ensuring the neck remains neutral and the movement is smooth throughout.
