<ul>
<li>Kneel on the floor with your knees hip-width apart and your back straight.</li>
<li>Extend your arms overhead, keeping them close to your ears and palms facing inward.</li>
<li>Slowly bend your elbows, lowering your forearms behind your head while keeping your upper arms stationary.</li>
<li>Pause briefly when your forearms are parallel to the floor.</li>
<li>Extend your arms back up to the starting position, straightening your elbows fully. Repeat for desired repetitions.</li>
</ul>