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Main muscles used:
Secondary muscles used:
forearm flexors
Pick up a two dumbbells with your hands facing each other roughly shoulder width apart.

Lie on your back on a bench and position your feet flat on the floor or on the bench.

Straighten your arms to lift the dumbbells directly over your shoulders. Keep your elbows slightly bent.

Keeping your upper arms stationary, slowly bend your arms to lower the dumbbells a few inches from your forehead. Keep your elbows pointing up and close to your body.

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

Repeat for desired amount of reps
• Do not move your upper arms during the exercise.
• Do not lock your elbows when you straighten your arms.
• Do not lift your head off the bench.
• Do not arch your back to help lift the weight.
• Do not bend your wrists.

Try using a bar instead of dumbbells
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