Dumbbell Flat Flye Hold

How to perform it

Step-by-step instructions

1. 01Lie on a flat bench with a dumbbell in each hand above the chest, palms facing, and feet planted.
2. 02Set the shoulder blades firmly against the bench and keep a soft fixed bend in both elbows.
3. 03Open the arms in a fly arc to a moderate position where the chest is loaded and both shoulders remain centered.
4. 04Hold that isometric position for the assigned time while breathing and maintaining the same elbow angle.
5. 05Bring the dumbbells together under control or have a spotter assist, then lower them safely before sitting up.