Select the appropriate plates amount to put them on the bar. Hold the bar at hip level with a prone grip with your hands at shoulder width apart. Separate your feet at hips width apart. Lift the bar just above of you extending your arms. Contract your pelvic floor and core while keeping your chest up.
Slowly lower the bar just behind you bending your arm while you inhale. Return to the starting position in a strong movement while you exhale.TIPS: While your are doing the exercise, move only the elbow joint, make sure you don't move any other part of your body.