Instructions:

1. Lie down on a decline bench with your head lower than your hips and your feet secured.
2. Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
3. Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent.
4. Pause for a moment, then raise the barbell back to the starting position by contracting your lats.
5. Repeat for the desired number of repetitions.