Instructions:

1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
3. Extend your arms fully, lifting the barbell above your chest.
4. Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
5. Pause for a moment at the bottom, then extend your arms back to the starting position.
6. Repeat for the desired number of repetitions.