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Exercise preview

Dumbbell internally rotated chest fly

Intermediate10 repsNo jumping

Muscles worked

Chest

You need

Dumbbells

How to do it

  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.