1)Holding an Ez bar, lie flat on your back on a bench. Extend arms straight up over shoulders. This is your starting position.
2)Now bend elbows and slowly lower the bar down. The bar should come down close to your forehead or slightly over head until elbows are bend 90 degrees or less.
3)Now Straighten arms back to the starting position, keeping elbows shoulder width apart to perform one rep.