Standing or one knee of bench use single arm with dumbbell as in the amination to extend the bent arm towards the back of the body whilst keeping the elbow locked to side of the body.
Slowly bring the extended arm back to the starting position, repeat for the 10 repetitions and then change hands and legs on bench if using the bench.
Tips:- the palms holding the dumbbells are facing towards the body, exhale on extension and inhale on bringing the arm back to starting position. Tempo is 2 to 3 seconds on extension and 4 seconds on return to starting position.
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