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Waveform Audio File Format  |  1994-06-17  |  143.1 KB  |  1 channel  |  11,025 sample rate  |  13 seconds
Transcription: Sit on a bench, preferably one with a full back support. Hold the dumbbell vertically and support one end of it with both palms facing up. Carefully lift the dumbbell straight up over your head. Arms should be slightly forward.