dumbbell fly

TARGET: pectorals

EQUIPMENT: dumbbell

SECONDARY: shoulders

1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
2. Extend your arms straight up over your chest, with a slight bend in your elbows.
3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
4. Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
5. Repeat for the desired number of repetitions.