Stand naturally with your feet four inches to about shoulder-width apart. Heavy weight typically requires a wider stance. Keep your back straight. Take an overhand grip on the bar.
1. Inhale and pull the barbell straight upward until the bar is close to, or contacts your chin.
2. Lift your elbows as high as possible at the top of the movement. At the top of the movement they should be in a straight line with each other, about 180 degrees or a little more.
3. Exhale while you lower the barbell the starting point for the next repetition.
Notes: This exercise primarily works the upper trapezius and the medial-posterior deltoid groups. Secondary emphasis is placed on the anterior deltoids, biceps, forearm flexors, abdominals, buttocks and sacrospinalis.
A wider grip with the exercise will work the deltoids more and the trapezius less.