Stand upright holding a barbell with a shoulder-width underhand grip, arms fully extended, and the bar resting against your upper thighs. Retract your shoulder blades and brace your core.

1. Pull your elbows back to drag the bar up along your torso.
2. Keep the bar in contact with your shirt throughout the movement.
3. Lift until elbows are fully behind the torso and biceps are contracted.
4. Squeeze hard at the top position.
5. Lower the bar under control, keeping it close to the body.
6. Return to full arm extension at the bottom.