How to perform it

1. 1

   Lie on a decline bench with your head lower than your feet and hold a dumbbell in each hand, palms facing each other.

2. 2

   Extend your arms fully, keeping your elbows close to your head.

3. 3

   Lower the dumbbells slowly behind your head, bending your elbows.

4. 4

   Pause for a moment, then raise the dumbbells back to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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