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: Start by lying on a decline bench with a dumbbell in each hand.
: Hold the dumbbells above your chest with your arms extended and your palms facing each other. This is the starting position.
: Slowly lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary and only move your forearms.
: Once the dumbbells are close to your forehead, reverse the motion by extending your elbows and returning to the starting position.

Male