• Using dumbbells

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• At a comfortable 90 degree bent from the hips, pull your elbows upward leveled with your torso or slightly higher

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• While keeping the elbow tight to your torso, slowly extend the elbow and bring the dumbbell slowly back toward the starting position

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• If needed, place your knee on a bench using one dumbbell on the side that has the dumbbell​

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• Repeat after completing the repetition at the starting position