beginning position Place hands evenly on the bar using one of two positions:
1. Forward elbow position. Grasp bar with an open, pronated grip. Grip should be slightly wider than shoulder-width
Raise elbows, rotating the hands around bar. Place bar on front deltoids.
2. Crossed arm position. Crossed arms in front of chest. Support bar on front deltoids. Grasp bar with an open, pronated grip.