Instructions

1. 1

   Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.

2. 2

   Lie back on an incline bench set at any angle between 45-75-degrees.

3. 3

   Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.

4. 4

   Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.

5. 5

   Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.

6. 6

   Repeat for the recommended amount of repetitions.