Grasp a barbell with a narrow overhand grip. Lie on a flat bench face up.
Press the barbell up until your arms are straight and vertical.
Keeping your upper arms motionless, slowly bend your arms and lower the barbell. When the bar is near your face, move your elbows slightly back to let the bar go around your head.
Slowly extend your arms up, returning your upper arms to their vertical position as soon as the bar passes your head.