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Hold a hand weight in each hand and sit on a chair or flat bench. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height, bringing your arms into the shape of a football goal post. Pull your abdominals in and tuck your tailbone under so there is very little sway in the small of your back. Lean your chest forward, maintaining your goal-post shape, your arms now at an angle and your palms facing forward. Take your hands in toward your forehead, careful not to hit your head with the weights, and keep your elbows wide. Slowly raise your palms and arms out straight from your forehead. Your arms will be at an angle compared to the floor, but they’ll be straight out in front of you. Maintain strong wrists and do not lock your elbows. Slowly bring your elbows out wide again, as you bend your arms and bring the weights toward your forehead.

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