Sit with the back straight, holding the bar across the back of the neck with an overhand grip:
- inhale and extend the bar straight up, keeping the low back straight as possible.
- Exhale at the end of the effort.
This exercise uses the deltoid, mainly the middle and posterior fibres, as well as the trapezius, triceps branchii and serratus anterior. Although not worked as intensely, the rhomboids, infraspinatus, teres minor and deep in, the supraspinatus also contract. You can also perform this exercise while standing at a frame that guides the barbell.
Various specific machines can help with the performance of this exercise.
