Position: A standing position with the feet a comfortable distance apart and the barbell held in front of the legs with the palms of the hands facing the body. The hands are quite close together, about 4 inches apart.
Action: From this position, the arms are bent and the bar is pulled up until it reaches the upper part of the chest, under the chin.
During the raising of the bar the elbows must be kept higher than the wrists as shown in the illustration. The bar is then lowered to the starting position and the motion is repeated.
Breathing: Inhale as the barbell is raised to the upper chest and exhale as it is lowered to the starting position.
Starting Resistance:Women can start this motion with 15 lbs, and men with 35 lbs.
Progression: Begin the motion with 7 counts, adding 1 count each week until 12 have been performed for three periods. Then add 2½ or 5 lbs. to the bar and begin again at 7 counts.
Goal: Girls and women should work up to a resistance of 40 lbs. Boys and men should work up to a resistance of 80 lbs.
Results: This is a fine movement to strengthen and develop the muscles of the shoulders and the upper back. It too, is helpful in correcting round shoulders.
Comments: As the effort in this exercise increases, there is a strong tendency to lean forward at the start of the movement and backward as the bar is being raised. This must be discouraged, for the movement must be done with the strength of the arms and shoulders with no help from the larger muscles of the back.