barbell front raise and pullover

Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.

Keep your arms straight and raise the barbell in front of you until it reaches shoulder height.

Pause for a moment at the top, then slowly lower the barbell back down to the starting position.

Next, lower the barbell behind your head, keeping your arms straight.

Pause for a moment at the bottom, then raise the barbell back up to the starting position.

Repeat for the desired number of repetitions.