How to perform it

1. 1

   Sit on a bench with your back straight and feet flat on the ground.

2. 2

   Hold a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead.

3. 3

   Lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head.

4. 4

   Pause for a moment, then extend your arms to raise the barbell back to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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