One

Hold the barbell with both hands facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. In this position the palms of your hands will be facing away from your body when gripping the bar.

Two 

Lift the barbell toward the shoulders while bending the elbows and keeping them next to the middle of the body. 

Three

Slowly lower the weight to return to the starting position. Keep chest still, using just the arms for the movement. Inhale when lifting up and exhale while lowering the bar back down towards the starting position.