Step 1: Grab a barbell using an overhand grip(pronated) with your arms approximately shoulder-width apart. Lie with your back on a flat bench with your head near the end of the bench.
Step 2: Bring the bar back in a semi-circular motion as you extend your arms bringing the bar to the overhead position. Your arms should be over your head and perpendicular to the floor with your elbows tucked in towards your body.
You are now in the starting position.
Step 3: Inhale and lower the bar by bending at your elbows while keeping your upper arms stationary. Continue lowering the bar until your forearms are perpendicular to the floor.