1. Start Position: Exhale as you slowly raise the bar.
2. Middle Position: As you raise, concentrate on bending your elbows outward, ensuring they remain higher than the bar. Keep the bar close to your body.
3. End Position: Raise until the bar is at the upper part of your chest. Hold for 1/2 a second, squeezing your shoulder blades together. Note: Some bending of the wrist is expected. However, over bending your wrists could possibly cause injury.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Do not lock out your elbows. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Attach the straight bar to the low pulley.
• Grip the straight bar with your hands shoulder width apart. Palms face down.
• Position your elbows in front of your body, close at your sides, bending them slightly outward. Do not bend your wrists.
• Stabilize your body by placing one leg in front of the other.
• Keep your back straight, head aligned with your spine, and knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine, and knees slightly bent.
   • Keep your elbows above the height of the bar and the bar close to your body.

2. At start position, do not lock out your elbows.

3. At end position, do not lift the bar beyond chest height.

   • At end position, do not over bend your wrists.
   • At end position never hyperextend your lower back.

4. Use your arms to perform the exercise, not your back.