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The Bench-Press Workout Routine

Workout 1 Exercise 3

Rolling Dumbbell Extension

Sets: 3, Reps: 8

Grab a dumbbell in each hand and lie back on a bench with your arms locked out above your chest. Bend your elbows until the dumbbells touch your shoulders, then roll your shoulders back so that you feel a stretch in your triceps and your lats. Contract your lats and triceps simultaneously to pull your arms forward and lock out your elbows.