STARTING POSITION:
Select the appropriate weight on a bar. Sit down on a inclined bench with back support and lift the bar with both hands just above of you extending your arms. Place your back against the pad of the bench. You should grab the bar with a pronated grip. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Slowly lower the bar just behind you bending your arms while you inhale. Return to the starting position in a strong movement while you exhale.
TIPS: While your are doing the exercise, move only the elbow joint, make sure you don't move any other part of your body.