Grasp the handles (or straight bar) and position the arms so the shoulders are flexed to 90 degrees with the elbows straight. Stand in an athletic position with soft knees and a neutral spine. Next, engage the transverse abdominus and depress the shoulder blades. Be sure the head and neck are in proper alignment.

Once the body is in proper position, pull the arms down to the hips. Pause one second at the bottom, and then slowly return to the start position. Focus on a slow ascent in order to maintain good alignment as the momentum of the weight may cause the body to move more upright or the shoulders to shrug. Perform 8-12 repetitions. Complete 2-3 sets.