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How to perform it
Step-by-step instructions
- 01Lie on a flat bench with a dumbbell in each hand held above your chest, palms facing, and elbows softly bent.
- 02Set your shoulder blades, plant your feet, and keep one dumbbell stacked over the chest.
- 03Lower the opposite dumbbell out to the side in a wide fly arc while resisting trunk rotation.
- 04Squeeze the chest to return that dumbbell above the sternum without changing the elbow angle.
- 05Alternate arms only after each dumbbell returns to the stable top position.
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Variations
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Alternatives
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