<ul>
<li>Stand with feet shoulder-width apart, knees slightly bent.</li>
<li>Hold a lightweight iron rod with both hands, palms facing down.</li>
<li>Raise the rod above your head, keeping arms straight.</li>
<li>Slowly lower the rod behind your head, bending elbows to a 90-degree angle.</li>
<li>Stretch your arms back up to the starting position.</li>
<li>Perform 10-15 repetitions.</li>
<li>Ensure movements are controlled and steady.</li>
<li>Maintain a straight back and engage your core throughout the exercise.</li>
<li>Avoid locking your elbows or overextending your shoulders.</li>
<li>Breathe in while lowering the rod and exhale while raising it.</li>
</ul>