Chest-Supported Dumbbell Rear-Deltoid Fly

How to perform it

Step-by-step instructions

1. 01Lie chest down on an incline bench with a dumbbell in each hand hanging below your shoulders.
2. 02Keep a soft bend in your elbows and hold your chest firmly against the pad.
3. 03Raise the dumbbells out to the sides in a rear-delt fly path.
4. 04Stop near shoulder height and pause without shrugging or pulling the dumbbells toward your ribs.
5. 05Lower the dumbbells slowly until your arms hang beneath the bench again.