On an SZ-bar grip your hands on the outside of each bend and stand with your arms straight down, palms facing your legs. Pull the bar (bending your arms at the elbow) to your chest, and the push the bar above your head (arms as straight as possible). Return the bar to your chest by dropping your arms at the elbows. Return the bar to it's origional position (stand with your arms straight down, palms facing your legs.)