Double Pulse Elbow Fly

How to do it

Brace your abdominals before starting and maintain that pressure throughout.

1. 1

   Stand with your feet hip-width apart, knees slightly bent, and lean forward slightly from your hips.

2. 2

   Bend your elbows to 90 degrees, keeping them close to your body.

3. 3

   Open your arms out to the sides, squeezing your shoulder blades together.

4. 4

   Perform a small pulse by moving your elbows slightly back, then return to the squeezed position.

5. 5

   Bring your elbows back to the starting position and repeat for the desired number of repetitions.

Common mistakes

• ✕Dropping the elbows below shoulder height
• ✕Rounding the upper back during the pulse
• ✕Hinging too far forward from the hips