How to perform it

1. 1

   Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.

2. 2

   Bend your knees slightly and lean forward from your hips, keeping your back straight.

3. 3

   Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.

4. 4

   Extend your arms straight back, squeezing your triceps at the top of the movement.

5. 5

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

6. 6

   Repeat for the desired number of repetitions.

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