1. Sit on a flat bench with your feet flat on the floor, shoulder-width apart.
2. Grasp a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Hold the barbell on top of your thighs with your arms extended.
4. Keeping your back straight and your core engaged, slowly lift the barbell in front of you to shoulder height.
5. The movement should come from your shoulders, and your arms should remain straight throughout the lift.
6. Pause for a moment at the top of the movement with the barbell at shoulder height.
7. Slowly lower the barbell back to the starting position on your thighs.
8. Repeat for the desired number of repetitions.
Ensure not to use momentum to lift the weight; the motion should be controlled and deliberate to engage the intended muscle groups effectively. It's important to choose a weight that allows you to perform the exercise with proper form and without straining.
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