How to do it
Pin your shoulder blades to the bench and brace your core.
- 1
Lie on a flat bench with a dumbbell in one hand, arm extended above your chest.
- 2
With a slight bend in your elbow, lower the dumbbell out to the side in a wide arc.
- 3
Bring the dumbbell back to the starting position over your chest.
- 4
Alternate arms after each repetition.
- 5
Continue alternating for the desired number of repetitions.
Expert tip
Keep a slight bend in your elbow and move through a wide arc to fully engage the chest muscles without straining the shoulder joint.
Common mistakes
- ✕Dropping the dumbbell below chest level
- ✕Rolling the shoulders forward at the top
- ✕Twisting the torso toward the working side