Instructions

1. 1

   Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.

2. 2

   Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).

3. 3

   Make sure the hand you are not using to lift the weight is placed by your side.

4. 4

   Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).

5. 5

   Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).

6. 6

   Repeat until you have performed your recommended repetitions.

7. 7

   Switch arms and repeat the movement.