Instructions

1. 1

   Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.

2. 2

   Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.

3. 3

   Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.

4. 4

   Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out during the execution of this movement.

5. 5

   Repeat for the recommended amount of repetitions.