STARTING POSITION:
Sit on the bench with backrest and place your feet flat on the floor. Select the appropriate plates amount to put them on the bar. Put the barbell on the traps and grab it firmly with your hands. Grab the barbell with prone grip. Your hands should be slightly wider than shoulder-width apart. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Extend your arms to push the bar straight up until your elbows are extended but not locked out. Slowly lower the weight until your hands are just above your shoulders and the bar is on them. Extend your arms again to push the bar straight up until your elbows are extended but not locked out. Slowly lower the weight until the bar touches your traps. Make sure you don't arch your back when you perform the exercise.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.