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You are in lying position on fixed bench, lower leg is flex and upper leg is outspread. With free arm you are fixed on the board of bench. The arm with dumbbell (arm is a little bit fixed in elbow) let down under level of bench.

From this position at first is arm raising forward with back of the hand up and then is arm raising sideways. The end of movement is with an angle of arm to the floor approximately 75. You are breathing out with the movement up and you are breathing in with the movement down.

mm. rhomboids
m. trapezius - middle part
m. trapezius - lower part
m. deltoid - posterior

m. teres minor
m. infraspinatus

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