- Grasp two dumbbells. Lie supine on bench. Support dumbbells
above upper chest with arms fixed in slightly bent position.
Bend elbows slightly and internally rotate shoulders so elbows
point out to sides.
- Lower dumbbells outward to sides of shoulders. Keep elbows
fixed in slightly bent position. When a stretch is felt in chest
or shoulders, bring dumbbells back together in hugging motion
above upper chest until dumbbells are nearly together. Repeat.
- Keep shoulders internally rotated so elbows point downward
at bottom position and outward at top position. Shoulder will
likely have less range of motion in lower position as compared
to Fly on flat bench.