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Prone flys

  • Lay on your stomach on the bench with your toes touching the ground, stabilising your body.
  • Contract through your core (abdominals and glutes) to keep your body still on the bench and to support your back and spine.
  • With your arms hanging below the bench hold a light dumbbell in each hand.
  • Ensuring that your shoulders are pulling back and down squeeze through your back to raise one arm and dumbbell up 90 degrees to the side of your body. Gently lower the weight back down and repeat on the other side.
  • Repeat 10-15 reps with each arm x 2 sets