Hold an EZ-bar with a pronated grip that is a little wider than shoulder-width. Lie face down on the incline bench. Bench incline should be approximately 30 degrees. Hands should be straightened and perpendicular to the floor. This is your starting position.
Exhaling, pull the bar up. Bend your elbows and lift your shoulders up. Keep moving until your arms (from shoulders to the elbows) are at the same level as your back.
While performing the exercise, the elbows should come out and up. Hold in this position for a few seconds.
While inhaling, slowly lower your hands returning to the starting position.