Slowly bend your elbows to lower the barbell down towards your forehead, keeping your upper arms stationary throughout the movement.
Pause for a moment when the barbell is just above your forehead, ensuring that your elbows are directly above your shoulders and your arms are at a 90-degree angle.
Push the barbell back to the starting position by extending your arms and using your triceps to lift the weight.
Repeat this process for your desired number of repetitions, making sure to maintain control of the barbell and keep your upper arms stationary throughout the exercise.
Pro Tip
**Controlled Movement**: A common mistake to avoid is moving the weight too rapidly or using momentum to lift the barbell. This not only reduces the effectiveness of the exercise but also increases the risk of injury. Ensure that you are controlling the weight on the way down and the way up, focusing on the muscle contraction and relaxation. **Avoid Hyperextension**: Avoid hyperextending your elbows when you return to the starting position. This can put unnecessary strain on