Set up a flat bench and if available, position it near a rack for easier access to the barbell.
Add the desired weight to the barbell and secure the weights with collars.
Lie on the bench on your back with your feet flat on the floor or on the bench for stability.
Grab the barbell with a narrow overhand grip (approximately shoulder-width apart).
Start with the barbell held straight over your shoulders, keeping your arms fully extended.
While keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
Lower the barbell until your forearms move beyond parallel to the floor, or as far as your flexibility allows.
Using your triceps, lift the barbell back to the starting position by extending your elbows and returning to full arm extension.
Repeat for the desired number of repetitions, maintaining control throughout the movement.
When you have completed the set, carefully place the barbell back on the rack or have a spotter help you if needed. It's important to use a weight that allows you to perform the exercise with proper form and without excessive strain on your elbows.
Safety Tips: Do not use a weight that's too heavy for you, which can lead to improper form and increase the risk of injury. Keep your elbows in line with your shoulders and avoid letting them flare out to the sides. Perform the exercise in a slow and controlled manner, especially while lowering the weight. Consider having a spotter if you are using heavy weights or if you are new to this exercise.
