Sit in good body alignment (abs tight, chest up, back straight). Dumbbells remain over elbow joints during exercise. Hold dumbbells to the front of the chest with palms facing you. In a controlled motion, press dumbbells up while, at the same time, rotating the arms to finish the movement with the palms facing away. Dumbbells should be directly over the elbow joints. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.
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