Position legs under lower leg pad and lie back on bench. Grasp bar with narrow overhand grip. Position bar near forehead or top of head.
Extend elbows to raise bar attachment until arms are straight. As arms extended, position them vertically. Lower bar by bending elbows. As bar nears head, reposition elbows back just enough to allow bar to clear around curvature of head. Repeat.
A very low pulley and/or high decline is needed to achieve full range of motion at bottom position. With arms fully extended, shoulders can be internally rotated between repetitions as needed to allow for relative release of tension in muscles.