barbell lying extension

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.

Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.

Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.

Pause for a moment, then extend your arms back up to the starting position.

Repeat for the desired number of repetitions.