How to do it
Squeeze your shoulder blades together at the end of the spread.
- 1
Adjust the rings to about hip height and grasp them with your palms facing down.
- 2
Lean forward with your arms extended in front of you.
- 3
Open your arms out to the sides, keeping a slight bend in the elbows.
- 4
Bring your arms back together in a controlled manner.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep a slight bend in your elbows and control the movement to prevent any strain on your shoulder joints.
Common mistakes
- ✕Locking out the elbows during the fly
- ✕Letting the arms drift above shoulder height
- ✕Dropping the chest toward the floor