STARTING POSITION:
Select the appropriate weight on a EZ bar and find a preacher bench. Grab the bar with a supinated grip slightly wider than shoulder width apart and sit on the bench. Your hands should be slightly tilted inwards holding the bar Your chest and your upper arms should be positioned against the pads. Hold the bar in front of your chin with your elbows flexed. Contract your pelvic floor and core.
MOVEMENT:
Slowly lower the bar until your elbows are fully extended while you inhale. Using your biceps bend your elbows to move the bar up until your biceps is fully contracted while you exhale.
TIPS: While your are doing the exercise, move only the elbows joint, make sure you don't move any other part of your body.