1 - Stand upright with your feet shoulder-width apart, holding a barbell with an overhand grip slightly wider than shoulder-width.
2 - Begin by performing an upright row, pulling the barbell up to chest height with your elbows flaring out to the sides.
3 - Once the barbell reaches chest height and your elbows are at 90 degrees, rotate your forearms upward so the barbell rises above your head (external shoulder rotation).
4 - Press the barbell overhead until your arms are fully extended, locking out at the top.
5 - Reverse the movement by lowering the bar back to the rotated position, then rotating your forearms back down, and finally lowering the bar to the starting position in a controlled manner.
6 - Keep your core braced and avoid excessive arching of the lower back throughout the movement.
