1 - Stand upright with your feet shoulder-width apart, holding a barbell in front of you with a wide overhand grip (hands wider than shoulder-width, palms facing your body).
2 - Keep your chest up, shoulders back, and core braced throughout the movement.
3 - Begin the movement by driving your elbows out and upward, leading with the elbows as you pull the bar up along your body.
4 - Continue pulling until the bar reaches approximately upper-chest or chin height, with your elbows flared wide and slightly above the level of your wrists.
5 - Pause briefly at the top of the movement, squeezing the shoulder muscles.
6 - Slowly lower the bar back down to the starting position in a controlled manner, fully extending your arms.
