Instructions:
- 1Stand up straight holding a barbell in both hands at your thighs.
- 2While keeping your elbows close to your body, slowly lift the barbell to your chest.
- 3Make sure to keep the barbell as close to your body as possible during the lift.
- 4Pause at the top when the barbell is at chest level.
- 5Slowly lower the barbell back down to your thighs.
Tips:
- Avoid swinging your body to lift the bar.
- The speed of both the lifting and lowering stages should be slow to optimize muscle hypertrophy.
- Avoid locking your elbows out at the bottom for better muscle isolation.
- Make sure to engage your core throughout the exercise for stability.