VIDEO DEMO:

EXERCISE INSTRUCTIONS:

• SETUP: Stand upright, chest out and shoulders back, and hold the bar with your arms hanging straight down.
• REP: Keeping your elbows tight to your sides, curl the bar up towards your shoulders. Immediately press the bar overhead and back to the top of the curl. Now press the bar out front and return again.
• TIP: This move combines 3 different exercises, you can see them all below.

MUSCLES WORKED BY THIS EXERCISE:

• Arms (Biceps, Forearms)
• Shoulders (Front Delts)

ALTERNATIVE EXERCISES:

• EZ-bar Curl (Move 1)
• Reverse-grip Shoulder Press (Move 2)
• Plate Push Out (Move 3)
• Dead Curl Press (Direct replacement)