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1. 1

   Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.

2. 2

   Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.

3. 3

   Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.

4. 4

   Now return the barbell to the starting position by reversing the motion as you exhale.

5. 5

   Repeat for the recommended amount of repetitions.