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Place an exercise mat under your knees and get into a kneeling position. Place a barbell on the floor and grab it with an overhand grip, your hands shoulder-width apart. Your shoulders should be directly over the barbell. This is your starting position. Keeping your knees in a fixed position, roll the bar out in front of you until your arms fully extend in front of your body. Pause, reverse the direction back to the starting position.

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