All the weights can be adjusted to your skill level and of course, don’t attempt to perform any exercises you are not 100 per cent confident with, always consult a Doctor before any changes to lifestyle.
Lie down on a horizontal bench such that your legs are firmly grounded.
The entire heel should be grounded for balance
Now hold a bar with appropriate weights on it, in the air perpendicular to the body such that it is in front of your eyes
Hold the bar with both the hands for proper balance
Now lower down the hands such that the weights end up behind your head
Hold this pose and then slowly get the hands straight by flexing the elbow
Make sure to keep your heels grounded at all times to not cause and injury.
Exhale while extending the arms and inhale while getting to the start position.