Dumbbell Lying Pronated-Grip Maltese Isometric Hold

How to perform it

Step-by-step instructions

1. 01Lie face up on a flat bench with the head, upper back, and hips supported and both feet planted.
2. 02Hold very light dumbbells with palms facing down, wrists neutral, and elbows softly bent.
3. 03Open the arms into a wide fly-like position only as low as the shoulders remain comfortable and controlled.
4. 04Freeze the elbow angle and hold both dumbbells level while breathing without flaring the ribs or shrugging.
5. 05Bring the dumbbells back in under control and end the set if the shoulders pinch or either arm drifts.