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  1. Lie with your back flat against bench and feet on ground.
  2. Grasp bar with hands shoulder width apart (arms should be fully extended overhead with a slight bend in the elbows).
  3. Slowly lower the bar to the forehead by bending your forearm so that your forearm and upper arm form a ninety-degree angle at your elbow joint (be careful not to bounce the bar off your forehead).
  4. Slowly raise the bar until your arms are fully extended overhead by bending your forearm to complete one repetition (do not lock your elbow joint).
  5. Do not lift your buttocks off the bench while performing this exercise.

Muscles Used: