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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Lie face up on a flat bench with the head, upper back, and hips supported and both feet planted.
- 02Hold very light dumbbells with palms facing down, wrists neutral, and elbows softly bent.
- 03Open the arms into a wide fly-like position only as low as the shoulders remain comfortable and controlled.
- 04Freeze the elbow angle and hold both dumbbells level while breathing without flaring the ribs or shrugging.
- 05Bring the dumbbells back in under control and end the set if the shoulders pinch or either arm drifts.
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Variations
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Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
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