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: Stand with feet shoulder-width apart and the plate in front of the torso, palms facing forward.
: Curl the plate up to the front of the shoulder while keeping the elbows close to the body.
: Rotate the palms to face forward and press the plate overhead, locking out the arms.
: Lower the plate back behind the head to the starting position of a tricep extension.
: Push the plate back up overhead, then lower it back to the starting position and repeat for desired reps.

Masculino