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: Start by laying on a decline bench with two dumbbells.
: Position the dumbbell above your chest with your elbow bent and shoulder level.
: Slowly lower the dumbbell towards your chest, keeping your elbow close to your body and your core engaged while the other dumbbell remains pointed toward the ceiling.
: Once the dumbbell reaches your side, pause for a moment and then press the weight back up to the starting position.
: Repeat for the desired number of repetitions before switching to your other arm.

Male