Stand with your feet shoulder-width apart. Hold a pair of dumbbells so that your palms are facing each other, and rest one of the dumbbell heads on the meatiest part of each shoulder (a). Keep your body as upright as you can at all times, as your upper arms remain parallel to the floor. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees (b). Pause, then push yourself back to the starting position.
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