Grab hold of a suitable weight barbell or EZ bar and take a seated position at the end of a flat bench. Keep your core tight, your torso straight and place your feet flat on the floor. Take an overhand, shoulder width-grip on the bar and raise it above your head such that the arms are fully extended and the palms now face up and forward. This is the starting position.
Commence the movement by bending at the elbows to lower the bar behind the neck. The elbow acts as a hinge joint - the upper arms should remain stationary and the movement comes only from the forearms. You should feel a large stretch through the triceps. Inhale through the movement.
When the elbows have reach their maximum range of motion, reverse the movement by pushing up through the triceps and extending the arms back to the starting position, exhaling as you do.