The Bent Over FlyTo perform the bent over fly grab a couple of dumbells and stand with your feet hip width apart. Bend your knees and flex forward at the hips with about a 45% angle. Let your arms hang in a slight arc in line with your shoulders, palms facing in. Using your abs to maintain your position, lift your arms up and out to shoulder height without changing elbow position. Return to the start with a slow and controlled movement. Repeat this. This exercise works the upper and middle back as well as the rear shoulders. The dumbell pullover can be performed sat on the edge of a flat bench too. Remember to keep your form with your back flat and your chest and shoulders lifted. |
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