How to perform it

1. 1

   Sit on a flat bench with a dumbbell in each hand, resting on your thighs.

2. 2

   Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.

3. 3

   Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.

4. 4

   As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.

5. 5

   As you exhale, use your triceps to lift the dumbbells back to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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