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Çalışan Kaslar:
Trapezius, Anterior Deltoid, Biceps Brachi, Brachialis, Brachioradialis
Uygulama:
Barbell, ayakta duruş pozisyonunda iki el ile omuz genişliğinden biraz dar bir açıklıkla ve avuç içleri vücuda dönük olacak şekilde kavranır. Sonra çene altına doğru nefes verilerek kaldırma hareketi yapılır. Bu arada bilekler hafifçe içe doğru döndürülür. Barbell iyice çeneye yaklaştıktan sonra, hafifçe ve kontrollü olarak, nefes verilerek, başlangıç durumuna indirilir. Hareket sırasında dikkat edilecek husus; vücudun öne veya arkaya salınımını önlemek ve dirsekleri muntazam olarak dışarıya doğru hareket ettirmektir.
