Prone Dumbbell Fly

This adds more completeness to your rhomboids (middle back thickness) and rear delts, which also add to back completeness. 

Implementation: (A) Lie face down on a bench. Keep the elbows only slightly bent and at a constant angle throughout. (B)  Raise the arms up to the side, keeping them at approximately 90 degrees to the body. Pause at the top for a tight and hard peak contraction. This is of extreme importance! (C) Lower the dumbbells down 1/3 of the way, pause, and then return them to the top of the movement. Pause here, and then lower all the way down. This is one rep. Do not rest the hands on the floor between reps, and minimize the upper trap involvement.

Exercise Slideshow

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