How to perform it

1. 1

   Sit on a bench with a dumbbell in each hand, palms facing forward.

2. 2

   Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.

3. 3

   Press the dumbbells upward until your arms are fully extended.

4. 4

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

5. 5

   Repeat for the desired number of repetitions.

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