Hold the barbell with both hands using a palms down grip about 6 inches apart. Sit on the edge of the bench with your back straight, head up and feet planted firmly on the floor. Press the barbell overhead to arms length. Inhale and lower the weight straight down behind your head in a semi-circular motion by bending your arms at the elbows but keeping your upper arms vertical throughout the exercise. The barbell should be lowered until your forearms and biceps touch. Press the barbell back to the starting position using the same path and exhale. Be sure to keep your upper arms as close to the side of your head as possible during the exercise.

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