Lie relating to your back on the flat bench, feet flat on flooring either side, and your mind at finish. Grasp a dumbbell with both. With elbows slightly bent and kept in, lift the dumbbell up over your own in a semi-circle and slowly lower towards floor as far as confident. Keeping your head down, back flat and elbows in, lift dumbbell retrace your head in very same semi-circular area.
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