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#3 Bent Arm Lateral Raise
Instructions:
Step 1: Stand with your feet hip-width apart and hold a dumbbell in each hand. Keep your arms by your side.
Step 2: Engage your core, bend your elbows at 90 degrees and raise the dumbbells straight out to the side, upwards. Your palms will face down and go as high as your shoulder level.
Step 3: Lower to the initial position and repeat.
Do 2 sets of 15 reps each.
#4 Pec Deck Butterfly
Instructions:
Step 1: Lie on a bench while you hold a dumbbell in each hand. Place your feet on the floor.
Step 2: Extend your arms towards the ceiling and place them over your chest. Your palms need to face each other.
Step 3: Bend your elbows a little.
Step 4: Slowly lower your arms to your side to bring them to a level that is parallel to the ground. Hold for a second and bring it back to the initial level.
Do 2 sets of 10 reps each.
Next up: Reverse Fly and Overhead Extensions
