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- Lie on the bench and Flex hips slightly.
- Grasp a dumbbell with both hands under the inner plate of dumbbell.
- Position the dumbbell over the chest and fix elbows 15° to 30° throughout exercise.
- Lower dumbbell over and beyond the head until upper arm is parallel to chest or upper body. Return back and repeat.
- Do 4 sets of this exercise with 12 repetitions in each set.
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