• Lie on a flat bench with a dumbbell using a palms-up grip to form a V around the dumbbell.

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• Hold the dumbbell straight over your chest with a slight bend in your arms. This will be your starting position.

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• While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.

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• At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.

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• Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.