How to perform it

1. 1

   Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.

2. 2

   Hold the dumbbell at shoulder level with your palm facing forward.

3. 3

   Press the dumbbell upward until your arm is fully extended.

4. 4

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

5. 5

   Repeat for the desired number of repetitions, then switch to the other arm.

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