Raising and lowering the arms in supine position ► fly

Individual work

Lie on your back on the floor (legs may be upright), arms almost stretched out to either side (upper arms practically resting on the floor, forearms pointing slightly upwards at an angle), holding a dumbbell 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.

2 dumbbells