How to perform it

1. 1

   Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.

2. 2

   Place your feet flat on the ground and keep your back straight.

3. 3

   Raise the dumbbell to shoulder height, keeping your elbow close to your body.

4. 4

   Press the dumbbell upwards until your arm is fully extended.

5. 5

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

6. 6

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

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