How to perform it

1. 1

   Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.

2. 2

   Press the dumbbells upward until your arms are fully extended and your palms are facing forward.

3. 3

   Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.

4. 4

   Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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