PRONE DUMBBELL FLYE

VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Use a 45* angled bench. Lean into the bench, your legs should be straight. Take a neutral-grip on the dumbbells (palms facing in) and pin your shoulders back.
2. LIFT: Move the weights by pulling your elbows out and squeezing the muscles across your upper back.
3. TIP: Make sure the weights are moving out, like a dumbbell flye motion, as opposed to BACK, like a skiing motion.

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Rear Delts)

ALTERNATIVE EXERCISES:

• Seated Cable Rear Delt Flye
• Standing Cable Rear Delt Flye
• Reverse Flye Machine
• Standing Cable Rear Delt Flye w/ Underhand-grip
• Bent-over Single-arm Cable Rear Delt Flye