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THE MOVE TO MASTER: LYING EXTENSION
On a gym bench or the floor, lie on your back with knees bent and legs about 6 inches apart. If you're a weight-training beginner, select 3- to 5-pound dumbbells, eventually working up to 15-pound weights. Holding dumbbells, extend arms straight above your shoulders (1). Keeping your upper arms perpendicular to your body, slowly lower weights on an inhale until they are just above your forehead (2). Maintaining your upper-arm position, extend dumbbells up to starting position on an exhale. Important: Keep arm from shoulder to elbow motionless with elbow facing toward knee through full range of motion. Do three sets of 10 to ...