Position yourself for this exercise by sitting down on a bench with a back support inside of a squat rack. Ensure that the barbell in squat rack is positioned at a height approximately one foot above your head level when you are seated. Grip the bar with a pronated grip (this is where your palms are facing forward) with a wider than shoulder width distance between your hands. Take the bar off of the rack and hold it slightly in front of your head with your arms locked in order to assume the starting position. Perform the exercise by slowly lowering the barbell until it reaches your shoulder level; once it reaches this position, exhale as you lift the bar back to the starting position. Repeat for the prescribed number of repetitions.
