This exercise involves lying face down on an incline bench while holding dumbbells and performing a fly motion with the arms, targeting the muscles in the upper back and shoulders.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the upper back muscles, specifically the trapezius and rhomboids
- Improves posture and shoulder stability
- Helps prevent shoulder injuries
- Increases shoulder mobility and range of motion
- Can be done with light weights and minimal equipment
How to perform
- Start by lying face down on an incline bench with a dumbbell in each hand.
- Extend your arms straight down towards the floor with your palms facing each other.
- Slowly lift the dumbbells up and out to the sides, keeping your arms straight and your elbows slightly bent.
- Pause at the top of the movement and squeeze your shoulder blades together.
- Lower the dumbbells back down to the starting position with control.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Posterior Deltoid
Primary
Shoulder
Primary