Stand upright and grab a barbell in an overhand grip and your arms shoulder-width apart.
2. Flex your shoulders to raise the bar to shoulder height, hold the contraction for a moment and slowly lower the bar but do not return to the starting position.
3. Once the barbell has reached hip height, raise them back up and after a brief pause, return to the starting position (This counts as 1 rep).
4. Perform the movement for the required number of reps.
Doable at:
Muscle group/groups:
![](https://ajpfitness.com/wp-content/uploads/2024/04/Shoulder-hover.png)
Working muscle/muscles:
![](https://ajpfitness.com/wp-content/uploads/2024/04/Front-delts.png)