STARTING POSITION:
Select the appropriate plates amount to put them on the bar. Lie back on a 30º or 45º incline bench. Your feet should be touching the floor. Grab the bar using a prone grip at shoulder width apart. Extend the elbows and place the bar on your thighs.
MOVEMENT:
Lift the bar until your arms are perpendicular to the floor while you exhale. Return to the starting position in a smooth movement while you inhale.
TIPS: While your are doing the exercise, move only the arms, make sure you don't move any other part of your body. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.