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Main muscles used:
upper and middle back
(trapezius and rhomboids)
Secondary muscles used:
middle and front shoulders
(medial and anterior deltoids) biceps
Stand straight with your feet roughly shoulder width apart and your knees slightly bent.

Allow your arms to hang straight down

Slowly bend your arms to lift the dumbbells straight up until your hands are level with your upper chest. Your elbows should not pass your shoulders.

Pause for a moment and then slowly straighten your arms to lower the bar back to the starting position.

Repeat for desired amount of reps.
• Do not lift the dumbbells too high. Your elbows should not pass your shoulders.
• Do not lean back or rock your body back and forth to help you lift the weight.
• Do not allow your hands to be higher than your elbows.

Try using a barbell or weight plate for variety.
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