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Lie on top of your back on the flat bench, feet flat on ground either side, and your brain at the conclusion. Grasp a dumbbell with both your hands. With elbows slightly bent and kept in, lift the dumbbell up over your mind in a semi-circle and slowly lower towards floor as far as suitable. Keeping your head down, back flat and elbows in, lift dumbbell go back over your head in an identical semi-circular option.