Raising and lowering the arms in an inclined supine position ► decline fly

Individual work

Lie on your back on the inclined long bench (long bench attached to the Swedish box or wall bars) with your head closer to the floor than your legs (legs may be attached to the box or wall bars). The arms are almost stretched out to each side (approximately horizontal to the floor), a dumbbell is held in each hand with the palms facing upwards. Bring your arms, which are always almost straight, together in front of your chest (holding position). Then lower your arms (weights) back to the starting position in a controlled manner (the movement creates a semi-circle, so to speak).

Attention:
Do not fully extend your arms, keep your elbows in front of your shoulders (do not bring the dumbbells fully together).

Lighten:
Less weight (no additional weight).

Harden:
More weight.

1 vaulting box or wall bars
1 long bench
2 dumbbells