How to perform it

1. 1

   Set up a decline bench at a 45-degree angle.

2. 2

   Lie face down on the bench with your chest and stomach resting on it.

3. 3

   Hold a dumbbell in each hand with your palms facing each other and your arms fully extended.

4. 4

   Keeping your arms straight, raise your shoulders as high as possible while squeezing your shoulder blades together.

5. 5

   Hold the contraction for a brief pause, then lower the dumbbells back to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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