Dumbbell Internally Rotated Chest Fly

  1. Lay on a bench with two dumbbells extended in front of you in an overhand grip.
  2. You should have a slight bend in your elbows and maintain that bend. Your shoulder joint should do all the movement.
  3. Bring the dumbbells out to your side. Stop the dumbbells before going behind your body.
  4. Bring the dumbbells back together at the top.
Grips Overhand
Mechanic Isolation
Force Push
Difficulty Advanced