On your feet, with legs slightly separated, the back straight, grab the bar with both hands
- inhale and pull the bar up into your chin, put the elbows highest as possible.
- exhale and control the bar while returning to the initial position.
Do four sets from 6 to 12 reps, increasing the weight and decreasing the amount repetitions.
This exercise works the upper part of the trapezius and deltoids (primary), biceps, abs and glutes (secondary).
The biggest the separation of the arms while grabbing with bar, you will work more the deltoids than the trapezius.