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Dumbbell Chest-Supported Rear Delt Fly
- 1 - Set an adjustable bench to a low incline and lie face down with your chest supported, holding a dumbbell in each hand.
- 2 - Let your arms hang straight down toward the floor with your palms facing each other and a slight bend in your elbows.
- 3 - Brace your core, keep your neck neutral, and pull your shoulder blades gently back and down.
- 4 - Raise the dumbbells out to the sides in a wide arc until your upper arms are roughly in line with your shoulders.
- 5 - Pause briefly at the top while squeezing the rear shoulders and upper back without shrugging excessively.
- 6 - Lower the dumbbells back to the starting position in a controlled motion.
- 7 - Repeat for the desired number of repetitions.
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