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Step 1

Starting Position: Holding a barbell with a closed, pronated grip (palms facing your feet and thumbs wrapped around the bar), lie supine (on your back) on a flat bench with your feet firmly placed on the floor. Slowly press the barbell off your chest, fully extending your elbows until the barbell is positioned directly above your face with your palms still facing towards your feet. Maintain a neutral wrist position (no flexion or extension at the wrist).

Step 2

Downward Phase: Inhale and slowly bend the elbows, lowering the bar in a controlled manner towards your forehead or slightly behind your head while maintaining your neutral wrist position. Your upper arms should remain vertical to the floor as the elbows bend. Lower the bar until it sits just above your forehead or until you notice the upper arms begin to drift backwards.

Step 3

Upward Phase: Exhale and slowly return to your starting position with your elbows fully extended.

Attempt to keep your upper arms vertical to the floor throughout the exercise and keep your elbows shoulder-width apart.
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