Exercise Directory: Standing Fly
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STEP #1: Grasp a dumbbell in each hand.
STEP #2: Stand with your feet about shoulder-width apart or you can stand with your feet together [just make sure your body is stable enough that you aren't swinging while you perform this exercise]. STEP #3: Hinging at the hips, bend your upper body over about 45 degrees. STEP #4: Keep your core tight throughout this exercise. STEP #5: Make sure you are looking forward and that your neck is in alignment with your spine. STEP #6: Keep you back straight [do not arch your lower back] and keep it stationary. Side View: |
Front View:STEP #7: Hold the dumbbells below your chest and keep your arms slightly flexed and bent at the elbows. STEP #8: Keeping the same bend in your elbows, pull your elbows back and squeeze your shoulder blades together. STEP #9: Return and repeat. NOTE: This exercise works your upper back and your arms ... but by concentrating on keeping your core tight, you are also engaging your midsection. |