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| Muscles worked:
| | Triceps
| | Instructions:
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- Lie on your back on a bench, holding a barbell above your face with a narrow grip, hands 6-8 inches apart, with palms facing up.
- Your feet should be together on the bench and legs slightly apart.
- Keeping your upper arms straight (from shoulders to elbows) and your elbows at a "fixed-point", slowly lower the weight down until it barely reaches your forehead.
- Raise the weight to the starting position, keeping your upper arms and elbows in the same position.
| | Don'ts:
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- Don't sway your arms through the motion. Concentrate on only using your triceps.
- Don't let your elbows wander outward from your body.
- Don't cut the movement short. Be sure to raise the barbell until your arms are fully extended and lower it until it barely touches your forehead.
| | Alternate exercises:
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| | Note:
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- We recommend having a "spotter" to assure your safety and give you verbal feedback on your lifting technique while performing this exercise.
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
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