Pullover and instep

Grip the barbell down. The distance between the hands is approximately 35-40 cm. Lie down on a horizontal bench. Place the bar at the top of your thighs with your elbows slightly bent as shown. This will be your starting position. While inhaling, lift the barbell in an arcuate motion, winding it behind your head. Watch your arms, they should be straightened. Hint: The bar moves at a 180 degree angle. At the end of the movement, the arms are behind the head, parallel to the floor, palms facing the ceiling. As you exhale, return the barbell to its original position. Complete the required number of repetitions. Variations: You can also use dumbbells for this exercise.