Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.

Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.

Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.

Now return the barbell to the starting position by reversing the motion as you exhale.

Repeat for the recommended amount of repetitions.