Lie back on a flat or slightly inclined bench. Using an overhand grip, grasp the innermost grips on the E-Z bar or dumbbells. Hold it with your elbows tucked in and your arms perpendicular to the ground.
![](https://studio94fitness.com/wp-content/uploads/2023/09/20230804_095703-768x1024.jpg)
![](https://studio94fitness.com/wp-content/uploads/2023/09/20230804_095805-768x1024.jpg)
Inhale and keep your upper arms stationary as you lower the bar unlocking your elbows to a flexed position. Pause once the bar is directly above your forehead. Hold this position for the count of 1.
![](https://studio94fitness.com/wp-content/uploads/2023/09/20230804_095706-768x1024.jpg)
![](https://studio94fitness.com/wp-content/uploads/2023/09/20230804_095807-768x1024.jpg)
As you begin to exhale bring the bar back to the starting position while flexing your triceps. Repeat.
3 sets 10 to 12 reps. Rest 30 to 40 seconds between reps