Nirbhay 🇮🇳 on Instagram: "Step:1-Fix the knee support Step:2-Take tight grip where the bar is bent, Step:3-Pull it down fast and leave it slow , Always try any workout from light weight fix your posture warmup your muscles and than shift to heavier weight for safe and optimal posture and performance.Control your negatives (repetition) In order to build a well defined physique or any muscle group .The key to building muscle is your control over the weights and not the weight controlling you. .