Setup
Lie flat on a bench with feet planted on the floor. Hold a barbell with a shoulder-width grip, arms extended straight above your chest.
How to do it
- Keep your upper arms completely still and perpendicular to the floor throughout the movement
- Lower the bar in a controlled arc toward your forehead by bending only at the elbows
- Stop when your forearms are just past parallel to the floor
- Press the bar back up by extending your elbows until arms are straight
- Maintain tension in your triceps at the top without locking out aggressively
Watch out for
- ✗Allowing the elbows to flare out to the sides instead of keeping them tucked and stationary
- ✗Moving the upper arms backward as you lower the weight, turning it into a pullover motion
- ✗Bouncing the bar off the forehead or using momentum instead of controlled movement