How to perform it

1. 1

   Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.

2. 2

   Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.

3. 3

   Extend your arms fully, lifting the barbell above your chest.

4. 4

   Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.

5. 5

   Pause for a moment at the bottom, then extend your arms back to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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