Barbell Press Extension Curl

1. Stand upright with your feet shoulder-width apart, holding a barbell with an underhand grip in front of you at thigh level.

2. Keep your elbows close to your body and your upper arms stationary. Curl the barbell up towards your shoulders by contracting your biceps.

3. Once the barbell is at shoulder height, rotate your wrists so that your palms face forward.

4. Press the barbell up above your head, fully extending your arms while keeping your elbows near your head to target the shoulders.

5. From the overhead position, bend your elbows to perform a triceps extension, lowering the barbell behind your head without moving your upper arms.

6. Extend your arms back to the overhead position, engaging your triceps.

7. Lower the barbell back down to the starting position of the shoulder press.

8. Rotate your wrists to bring the bar back to the original grip and lower the barbell back down to the curl starting position to complete one repetition.

Make sure to control the weight during the entire movement, maintain proper form, and breathe consistently. Adjust the weight according to your ability, without compromising your technique. Perform the desired number of reps and sets according to your workout program or fitness level.

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