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Starting Position 1. Lie flat on a bench with a dumbbell in each hand. 2. Hold the dumbbells by your sides with your palms facing the ceiling. During the Exercise 1. Keeping your arms slightly bent, sweep the dumbbells in a wide arc parallel to the floor. 2. Bring the dumbbells together above your head. 3. Slowly reverse the motion to return to the starting position. Breathing Tips Exhale as you bring the dumbbells together above your head, and inhale as you return to the starting position.