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1)      Start by grasping one

Dumbbell in each hand

2)      Lay with your face

Towards the pad of the

Bench allowing the

Dumbbells to hang at

The bottom.

3)      Start the movement by

Raising both dumbbells

At the same time.

4)      Make sure to keep your

Palms facing the ground

As you raise the dumbbells

Upwards.

5)      Once you’ve reach a level

Even with the middle of

Your ears you’ve completed

One repetition.

6)      Slowly lower the dumbbells

Back to the starting position.

7)      Try not to swing, or use

Momentum as your raise the

Dumbbells. This will allow

You to better target the

Muscles involved.

Muscles Worked: