1 - Stand upright with your feet shoulder-width apart, holding a barbell with a narrow overhand grip (hands about 6–8 inches apart, palms facing your body).
2 - Let the barbell hang in front of you at arm's length, resting against your thighs.
3 - Engage your core, keep your chest up, and maintain a slight bend in your knees.
4 - Exhale and pull the barbell straight up along your body, leading with your elbows. Drive your elbows high and wide, above shoulder level, keeping the bar close to your torso throughout the movement.
5 - Pause briefly at the top when the barbell reaches chin height and your elbows are at their highest point.
6 - Inhale and slowly lower the barbell back down to the starting position in a controlled manner, fully extending your arms.
