How to perform it

1. 1

   Lie down on a decline bench with your feet secured and your head lower than your hips.

2. 2

   Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.

3. 3

   Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.

4. 4

   Push the dumbbells back up to the starting position, fully extending your arms.

5. 5

   Repeat for the desired number of repetitions.

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