with elbows moving out to sides while forearms keep pointing up. As elbows reach height of bench pad press dumbbells up. Keep arms slightly flexed. Repeat.
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dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position, perform a push-up and repeat with opposite side. Repeat procedure of alternating one row and one push-up.
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backward. Keep upper arms parallel to floor and let forearms point to feet. Flex back and rear shoulders. Return, keep arms slightly flexed and repeat.
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