How to do it
Keep your shoulder blades pinned to the bench throughout each rep.
- 1
Lie on a flat bench with your feet planted on the ground.
- 2
Hold an EZ bar with a shoulder-width grip above your chest, arms slightly bent.
- 3
Lower the bar in an arc behind your head while keeping your arms fixed in the bent position.
- 4
Bring the bar back to the starting position using the same arc motion.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your arms slightly bent throughout the exercise to avoid strain on your elbows and maintain control of the EZ bar.
Common mistakes
- ✕Dropping the bar straight down off the arc
- ✕Arching the lower back as the bar lowers
- ✕Bending the wrists backward under the bar