Shoulders, Upper Back
Forearms, Traps, Biceps
Watch Tutorial
https://www.youtube.com/shorts/ciy8kH1SUCE
https://www.youtube.com/shorts/FCkKBRg0Djs
https://www.youtube.com/shorts/tSC2QmBEiF4
https://www.youtube.com/shorts/iPu_m-Ukem4
https://www.youtube.com/shorts/VDRIxtZaNzY
https://www.youtube.com/shorts/s75SxiUlWhI
Hold bar hook grip, scarecrow position (upper arms parallel floor, forearms hanging).
Rotate elbows quickly around bar.
Bring bar onto shoulders (front rack).
Protract shoulders to create shelf.
Keep bar close.
Practice smooth transition.
Repeat.