Exercise Directory: Standing Fly

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.