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Standing Bradford Press

in Shoulders Exercise


Main Muscle Worked: Shoulders

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Standing Bradford Press - Exercise Guide

Step 1

Place a barbell on a rack at a height that’s the same as your shoulders.

Step 2

Hold the handle with a pronated grip (palms facing forward). Your hands should be shoulder width away from each other.

Step 3

Lift the barbell off the rack and let it rest on your front shoulders. This is your starting position.

Step 4

Lift the barbell by extending your arms overhead. Move your head back a little to avoid the handle from hitting your chin. Continue until your arms are fully extended upwards. Don’t lock your arms.

Step 5

Lower the barbell down to the back of your head. Continue until your upper arms and forearms are perpendicular with each other.

Step 6

Pause for a moment then lift the barbell again by extending your arms overhead. Continue until your arms are fully extended upwards.

Step 7

Slowly lower the barbell until you’re back to your starting position.

Step 8

Alternate this manner until the recommended amount of repetitions is achieved.


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