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rear dumbbell extension

1. Begin the move by spacing feet about shoulder width apart.

2. Do not lock the knees.

3. Firmly grip a dumbbell in two hands as shown in the picture.

4. Raise the dumbbell above your head and carry it over the back of your head until your upper arms are extended back.

5. Do not let your elbows go too wide.

6. Using a slow and controlled movement bring the weight up behind your head but not over it.

7. Remember to hold the weight firmly so it doesn't drop or hit you on the head.

8. Hold the weight with arms extended for the count of two and then return the dumbbell to its starting position.