Instructions:

1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
2. Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
4. Pause for a moment, then extend your arms back up to the starting position.
5. Repeat for the desired number of repetitions.