1 Lie on a flat bench, face up
2 keep your feet on the ground and your knee bent.
3 Use your palms to cup the inside of the upper dumbbell plate
4 hold the dumbbell with both hands over your chest
5 slowly extend your arm until the dumbbell is behind your head
6 Keep your elbow slight bent, stop when you arm parallel to the floor
7 Bring the weight up using your lat muscle
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