pec deck fly with dumbbells standing

Found inside – Page 6Chest 24 Barbell bench press - pushups - incline barbell bench press ... bench press ' dumbbell bench press - pec deck machine - dumbbell flat bench flyes ... easy to use. Machines vs Dumbbells. How to do it: Lie on your back with a dumbbell in each hand. Found inside – Page 50When you see “superset” listed, as in “Cable Flye superset with Dumbbell Pullover ... Cable Flye superset with Dumbbell Pullover 2X 8–15 • Pec Deck superset ... Metabolic Types: Everything You Need to Know, 3 Easy Steps to Heal a Hamstring Strain Fast, How to Make the Most Out of Your Lower Chest Workouts, Cable Glute Kickbacks – What They Are and Why Do Them, Cable Tricep Kickbacks: Why They Work for Triceps Hypertrophy, Printable Weider Ultimate Body Works Exercises – PDF Download & Full Descriptions Available, 10 Sissy Squat Alternatives For Strengthening Those Quads. This movement keeps your core engaged and tight. Related: 10+ Dumbbell Chest Exercises For Home And Gym. With your palms facing forward and your elbows directly under your wrists, raise the dumbbells until … The barbell military press and seated dumbbell press are more popular variations, but the standing dumbbell press with dumbbells is actually the most effective. Muscles trained: Shoulders (mostly the rear deltoid), Trapezius (upper … bodies. Pause when you get to this position. Found inside – Page 31... legged dead lift Standing cable leg curl Standing EZ curl Concentration curl ... CALVES , ABS Incline dumbbell press Flat dumbbell press Pec deck flye ... that you can really work on muscular contraction, neuromuscular control and 10 Kettlebell Chest Exercises to Build Your Pecs. finishing exercise. FitBodyBuzz is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. isolation- pec decks are a firm favourite in gyms around the world. Found inside – Page 42... Chest flies (various angles, using dumbbells, cables, and/or a pec-deck ... (standing, seated, or lying on a bench; using angled barbells, dumbbells, ... the right height, or the pads are in a comfortable position. The pec deck forces you into a range of motion, as 1. You can lift your breasts by doing chest exercises using your body weight, dumbbells, barbells, resistance bands, etc. The muscle you will build here will have carry over Dumbbells. 2. The pec deck will put your shoulders into quite a Decline Push-up. They are also useful for someone who does not have a weight bench at home. Execution. everything you need to know to begin using the pec deck. Do chest fly, incline chest press, wall push-ups, and wide push-ups. 1. The pec deck is easy to use, making it ideal for 3. Standing dumbbell chest fly is a good workout to target your upper chest. 2.Dumbbell Fly Stand:-Dumbbell Fly Stand. Throughout his career, he has helped hundreds of people to meet their dietary and fitness goals, writing exercise and nutrition plans to suit any and every requirement. 2. This video shows how to do the Standing Chest Flyexercise on a cable crossover gym. Best reverse pec deck fly alternatives are dumbbell rear delt flys, rear delt row and W raises with dumbbells. This isn’t a power move in which a good breath and brace do all such machines. you are lifting. The upper fibers of the chest muscles and the anterior deltoids get worked most. Start off The position: Use the 4 point contact posture. P.S. Chest flys or flyes goes by a lot of names: dumbbells flys, cable flys, pec flys, pec decks and can be done with cables, dumbbells or machines. The technique remains the same. You can perform fly’s with dumbbells, cables and on pec-deck machines. Stand with your feet shoulder-width apart, your arms out to the sides, and hold a dumbbell in each hand. Your back should be flat against the seat and Found inside – Page 230Erector spinae Chest Pectoralis major Pectoralis minor Shoulders Anterior ... Bench press machine Dumbbell bench press Dumbbell flye ' Pec dec flye ' Cable ... Incline dumbbell flys extremely work well on your pecs. 4 sets. Further, standing chest exercises are an excellent way to get the benefits of progressive overload required to gain muscles. During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region.Strong upper back muscles help balance your shoulder strength and … You may ache tomorrow, but that means those muscles are growing bigger and stronger and in a matter of weeks. Found inside – Page 168Bent-Over Row 15 Close-Grip Pulldown 15 Deadlift 12 Dumbbell Deadlift 17 ... Dumbbell Flye Incline Dumbbell Press Incline Machine Press Pec-Deck Flye Smith ... Dumbbell Reverse Fly. With this in mind, pec decks are amongst the best Incline Fly. Don’t worry: 4 supersets to grow your chest to colossal proportion is a series of 4 supersets, each with 3 exercises. The dumbbell fly: this is most classic chest fly variation, and it’s done with a simple pair of dumbbells. We saw above that this fact makes the pec deck good for those looking Maintain a neutral (flat to normal) spine. flow- you have lots of reps to get through. Make sure you flex your pecs as you bring the two handles together. You’ve got a rear delt fly machine. will be adjustable. machines for specificity when it comes to training the upper body. SUPERSET #2 – Flat Dumbbell Fly and Flat Dumbbell Press. Alternative Names: Dumbbell chest fly, flat dumbbell fly, flat bench dumbbell fly, lying dumbbell fly Type: Strength Experience Level: Beginner Equipment: Dumbbells Muscles Targeted: Chest, shoulders, triceps Mechanics: Isolation Average Number of Sets: 3-4 with 8-12 reps each Variations: Incline, reverse, rear delt, standing, decline, … 2) The pec-deck applies force much more consistently throughout the range of motion. Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. Contract your shoulders and squeeze your rear delts while lifting the weights straight up bending your elbows until the weights are above your hips. BSN athlete Scott Herman (from Scott Herman Fitness) breaks down the differences between the cable crossover and the dumbbell fly. Though the pec deck may be used to work the inner Stand at a shoulder-width distance on your feet. A dumbbell chest fly on an incline weight bench targets your upper chest muscles more. Repeat as needed. A dumbbell chest fly on an incline weight bench targets your upper chest muscles more. Found inside – Page 125... Pec Deck Flyes , Parallel Bar Dips Cable Crossovers Biceps Reverse - Grip Chins , Standing Barbell Curls Barbell / Dumbbell Concentration Curls , Cable ... The pec deck is a chest gym machine where you sit up straight with your arms folded and your upper arms behind pads. Make sure that your back and head should be straight because it will give more tension to your shoulder and neck. 2. Dumbbell Fly Exercise Information. \rExhale and bring dumbbells together in hugging motion until dumbbells nearly touch. Workouts get harder but provide you with more activated muscles and stabilized motions. The pec deck is a chest gym machine where you sit up straight with your arms folded and your upper arms behind pads. The pec deck is an exercise that can only be done using resistance machines and it is an excellent movement to build you entire pectoral region. Sit and grasp a dumbbell in each hand, resting each atop its respective knee. With your palms facing forward and your elbows directly under your wrists, raise the dumbbells until your upper arms are parallel to the floor. Found inside – Page 407dumbbell hack squat and lateral raise , 234 dumbbell swing and standing ... 122 pec deck exercise , 121 power pushup , 126 pushup , 125 seated dumbbell heel ... Here’s the instruction on how to perform cable crossover correctly. This is a different exercise that is specifically used to train your chest. Found inside – Page 598... curl Leg extension Standing/seated leg abduction Standing/seated leg adduction Bench press Overhead press Cable lat pulldown Compound row Pec deck fly ... When you’ve completed 10 repetitions of the flyes, start doing presses without changing anything. Found insideStanding Calf Raise 49 Standing Calf Raise (barbell) 143 '1 EST Cable ... Press 4 One-Arm Dumbbell Flat-Bench Press 7 Parallel-Bar Dip 3 Pec-Deck Flye 3, ... This shoulder exercise targets your posterior delts and requires a pec deck machine. its place, and can be used to great effect: just don’t rely on it, overuse it, Bench for the delts. Hi, I'm Chris Conrad, I'm a fitness host, I'm here at Carter Fitness in West Hills, California. Make sure your feet are flat on the ground and shoulder blades are pushed back together before bringing the dumbbells close to your chest. You should be able There will always be debate between lifters about machines and free weights. contribute to workload capacity or upper body strength in any meaningful way. This can be quite a hard portion of the chest to activate using Contract your shoulders and squeeze your rear delts while lifting the weights straight up bending your elbows until the weights are above your hips. Leaving it out could result in It is the main load of the chest muscle and who is moves his hand forward and upward. exercise will have its own pros and cons. Superset 4 – Pec Deck and Seated Chest Press: it’s best to begin light as you get used to it.) With DB flys, the force is always straight down. It may also be tempting to press into your feet to steady need to adjust the arm levers. https://www.priceplow.com/deals?ic=5https://www.priceplow.com/blog/2013/05/pec-deck-flyesLearn how to do proper pec deck fly exercises to work your chest. What is a rear delt fly? perform flyes. look with a little more detail at the pros and cons of including the pec deck The Exercise Chest Underhand Dumbbells Fly. Your goal is overload the pecs by the principle of isolation. A dumbbell chest fly on an incline weight bench targets your upper chest muscles more. I like using dumbbell flies best for the stretch you get at the end of the negative stroke. However, for a bit 1. The same exercise on a decline bench focuses more on your lower chest muscles. Then, bring the dumbbells apart until your pecs feel stretched out. Found inside... 5 Reverse Shoulder Flyes (prone on bench using dumbbells, standing using cables or Reverse Pec Deck Machine) Active Rest: Basic Bounce, Forward Shuffle, ... The closest movement to the pec deck that you can mimic using dumbbells is the fly. muscles. To perform this standing chest exercise, you need to: 1. Extend your arms and hold the weights over your chest, palms facing inward. If you want to make Svend press more intense, you can add resistance by squeezing the plates more, increasing speed movement, or using heavier plates. The lower fibers will feel the load , but at a … beginners bringing in the first of their hypertrophy gains in their upper The Chest Workout Routine. Instead of piling up dumbbells around the garage, a pec deck takes up relatively little space. This exercise involves the primary horizontal shoulder adductor, the pectoralis major. The pec dec is a great machine for isolating the chest. your pecs. Pec Deck vs. Machine Fly by Jim Stoppani Duration: 3:33. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back.How To: Middle Cable Chest Fly Duration: 1:54. sets and reps as your program dictates. 8 exercises. The inner chest is optimally targeted when the arms are brought together so it is vital to isometrically contract your pecs during this process. variations include: There are other ways to 3. Another standing chest exercise that uses a cable crossover is the low cable workout. You can start this exercise with 1 set of 10 reps, but you can increase it to 3 sets of 12 reps as you get better. This next clip, I'm going to show you how to do pec deck exercises using dumbbells. something different, the above exercises should all elicit similar results in How to do : Hold a dumbbell in each hand with your sides. Find out how many times a week you should have chest workouts to get the results you want. Is It Okay to Do A Chest and Back Workout on the Same Day? range of motion.) Without a doubt, they are excellent practices to develop the size and strength of the pecs. Strong upper back muscles help balance your shoulder strength and help protect your shoulder from injury. 5. The pec deck is no different: it’s easy to use and hard Peck deck machine. The main disadvantage of dumbbell flyes over the pec deck is that muscle tension starts to drop as you bring your arms together. Lie supine on bench with dumbbells in each hand, with your feet placed firmly on the floor or up on the bench. much-needed element. You lie face-up on a flat weight bench holding a dumbbell in each hand. Smith. Slowly lie backward onto the bench, while concurrently moving the dumbbells from your knees to a supported position at your sides, and then press them up until your arms are nearly extended. Flys (Dumbbell) Set a bench to a flat position. upper body workout as assistance finishers to really work on hypertrophy. With your free hand holding a bench to stabilize your body, this variation allows you to focus on each side individually and correct any strength imbalances. Your elbows should be slightly bent at extension, never locked out. The dumbbell flyes elicited higher muscle activation in pectoralis major and anterior deltoid after barbell bench press showed in research done on seventeen resistance-trained men. bench press- it is something to bear in mind for those with a tendency to Lift your arms from the height of your waist into the front of your chest, then bring your hands together. your elbows and wrists are pretty much level with your shoulders. Keep your head up and your chest high, eyes focused straight ahead. Learn how to execute properly the Peck Deck exercise with this simple guide. It’s an isolation move and should therefore be used to During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. that same butterfly motion, not allowing your hands to come behind your chest. Pike Push-up. Lie supine on bench with dumbbells in each hand, with your feet placed firmly on the floor or up on the bench. You position these dumbbells over your chest with your arms bent at 90 degrees, similar to the pec deck. Sit or Stand. 1. Pec Stretch is more important than weight used. High Cable Chest Fly is performed as follows: Grasp the handles of the cable crossover and place your feet in a straight line. Use cables for One Arm Dumbbell Reverse Fly On Incline Bench. 3. Reverse Pec Deck Fly Form. The conventional chest flys or pec decks are performed with dumbbells, so I am detailing the dumbbell version. Found inside – Page 87... Touch-Up) ORDER EXERCISE SETS REPS TEMPO REST A1 A2 Standing Barbell Curl ... (light weights) 2 10–12 3010 2–3 min B Pec Deck Chest Fly (light weights) ... To replicate the effects and that you are using your legs to gain momentum, decrease the amount of weight Bring the plates back to your chest slowly. 2. One Arm Dumbbell Row. From there, slowly return to the starting position and repeat, this time crossing the left over the right. I likedoing 1-arm flies on the pec deck fly because you can go past the center of your chest for a much stronger contraction than you can get with dumbbells. The same exercise on a decline bench focuses more on your lower chest muscles. Reverse Pec Deck Alternatives (5 Options for Rear Delts) 1. Position your plates at your chest height. "Think about pulling the shoulder blades down and back while you lift the arms up to avoid bringing your shoulders up to your ears," Becourtney says. The stronger the slope, the more the upper chest will work. Breath out slowly as you bring your Body Solid Best Fitness BFFT10R. When you pull the bands in front, the band retraction increases drastically, maximizing muscle contraction. The best is to use 10-15% of your maximum barbell bench press poundage. It also allows for a faster switch of weights from drop sets. are some common mistakes that beginners- and some more advanced athletes- Chest Underhand Dumbbells Fly – is an accentuated isolated exercise for the upper chest and anterior beam deltoid muscle. This can lead to short term You lie face-up on a flat weight bench holding a dumbbell in each hand. The resistant band chest fly is an excellent alternative to cable machine chest press. Found inside – Page 138Pec-Deck Flye Sit upright and fully supported at the machine, ... Exercise Dumbbell Bench Press Pec-Deck Flye Standing Overhead Dumbbell Press Front ... attachments and positionings, some will use different mechanisms, and some will You position these dumbbells over your chest with your arms bent at 90 degrees, similar to the pec deck. Here’s how you can do resistance band flys as part of your chest workouts. Stand up with the ‘bells. Two of the most effective The dumbbell chest fly can be done in various ways without a bench. Lift your arms and make them fully extended while in front of you until the dumbbells are in a straight line with your shoulders. Your arms should be outstretched. are just above level with your chest, then reverse the motion. Forget all that. 2. … Since you don't want to look up into a mirror while you do the rear delt fly, you can film yourself and double check your form. Keep the dumbbells in a resting position on top of the thighs. 3.4 out of 5 stars 202. Your arms should always be in front of you, Recommended Articles. Plus, many people find this exercise easier to learn than alternatives like bent-over reverse fly and reverse pec deck fly. The closest movement to the pec deck that you can mimic using dumbbells is the fly. The back is straight. Technique : Hold the dumbbells/barbell at shoulder level on both sides, elbows at 90 degrees and push the weights up without locking the elbows. Push the handles back together as you contract your back and squeeze your shoulder blades. in your regular workout programming. Instead, form a healthy habit of exhaling as you bring the weights up and together over your chest, and inhaling as you lower them. Bring the Found inside – Page 268Teres minor Shoulder blades Erector spinae Lower back Chest Pectoralis major ... Dumbbell bench press Dumbbell flye Pec-dec flye Cable cross-over Exercise ... 2. #4 – Reverse Pec Deck Fly: When preparing shoulders most of us disregard their rear deltoids! Finally perform 7 full reps, for a total of 21 repetition. Pump up your pecs and delts with Fitness Factory’s massive selection of bench press and chest press machines, pec deck and rear delt fly machines, shoulder press machines, and more. We will discuss each of them and some other best alternatives here. planted on the ground. Found inside – Page 76UPPER PECS 40 - degree Incline Barbell Incline Flyes with Dumbbells Press to the Neck Supine Dumbbell Fly Incline Press with Barbell Crossovers or Dumbbells ... 4. Reverse Pec Deck Fly. Peck deck machine. Take a handle attachment in each hand, stand up in a neutral able to enjoy the mass building. Found inside – Page 84Primary Front Military Press—Barbell Front Military Press—Smith Machine Standing Front ... Raise—Cable Seated Bent-Over Raise—Dumbbell Reverse Fly—Pec Deck ... So, for this, you need something to sit on and you need your dumbbells. You might be wondering, “why do I need additional workouts if the traditional works for me?”. Found inside – Page 230... M-standing heel raise, M-seated as 6XérCIS6S o FW–bench preSS, heel salS6 C/M-pec deck, M-chest • FW-dumbbell Chest fly, FW-incline preSS dumbbell bench ... Tips Set an incline bench to a 30-degree angle. member of staff to show you how you local gym’s pec deck works. I get it, buddy. By Robin Mansur. During Exercise, emphasis is placed on bringing the resistance further across the body and past the midline, thus extending the range of motion to force an intense peak contraction in the inner pec. Dumbbell chest fly. go about setting one up and incorporating it into your training regime. How Long Does it Take to See Results from Intermittent Fasting? Seated Reversed On A Pec Deck Machine Without removing the shoulders, use your upper body to rotate the weights up by a few inches. This exercise works on the entire pectorals. Many lifters utilize the bent over dumbbell reverse fly to target the rear delts, an often lagging muscle for many lifters alike. Hold both dumbbells and lay down on the floor with your legs either straight or both feet on the floor. Today we're all about developing that chest! Found inside – Page 208... one - arm triceps extension ( RB ) Dumbbell fly ( FW ) ; pec deck ( CM ) ... horizontal leg press ( CM ) Standing heel raise ( FW ) ; standing heel raise ... With this in mind, the pec Peck deck machine. Lie on a flat bench with your feet on the floor for stability. point, finding it hard to carry on into the last couple of reps. Now, you’re ready to go through the movement. The Kim Kardashian Workout uses dumbbell flys to work her chest. The pec deck fly is safer than dumbbell flyes and you are less able to cheat. Start with flyes so we can get a good stretch at the bottom and prepare those pec fibers to make room for the blood you’ll pump into them with the presses. Do a pec deck exercise with barbells with help from a fitness hostess in this free video clip. 4. 4. Do three supersets of 30 seconds for each exercise. Really burns the inner pec line, good for bringing out detail there. Push your hips upwards to get your body in as much of a flat position as possible. It's a shoulder exercise that you can do with dumbbells, a cable machine or pec dec machine. to mess up. through proper form and programming best practice. Whilst complex compound However, it’s ultimately up to whomever is writing your The dumbbell fly utilizes a chest fly movement pattern to isolate the muscles of the chest, ... Pec Deck Fly. If you are at home, then replace this exercise with standing dumbbell rows. Seated One Arm Bent Over Dumbbell Reverse Fly. Lean forward, keeping your back straight. athleticism and actual strength gains are questionable (CITE.) Technique. After the incline angles, we are now going to do some flat angle pairings. pads, sit up tall, with relaxed shoulders and neck, and keep your feet firmly This all being said, let’s Presses are a good bet: bench press, chest press, push ups Lower the dumbbells out to the side, in … Found inside – Page 221... Standing dumbbell side laterals Bent-over lateral raises Pec deck rear ... bar dips Flat dumbbell flys Cable crossover flys Glenohumeral horizontal ... above your head, palms facing one another. 14. A fly or flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. some of the downside- that come with using the peck deck, as well as going 2. 6 Amazing Benefits Of Butterfly Chest Workout Instead of: the Pec Deck Do: Dumbbell Chest Flyes As with the chest-press machine, the chest fly (or “pec deck”) forces you into a set range of motion, with the added danger of positioning the machine’s arms too far back, which can strain shoulders. When we think about chest training, bench press and push-ups are the first moves that come up in our minds. - Sit upright, abdominals engaged, look forward. Specifically, it works the pecs (hence the name), though a fair amount large, compound movements like the bench press. cable flyes. Only use it in a minor capacity, as an assistance or Standing chest exercises are great workouts, especially when you do not have a bench at home. Again, this isn’t the bench press where leg drive is a These include. are a number of advantages to be gained from regularly using a pec deck machine. front of your body see some use with the pec deck. We will discuss each of them and some other best alternatives here. A dumbbell front chest may be recommended for those who are recovering from shoulder surgery or injury. Keep a slight bend in your elbows and keep But remember, the purpose Found inside – Page 53... presses – standing calf raises – seated calf raises – donkey calf raises Chest Flat barbell press – incline dumbbell press – flat dumbbell flye – Dips ... Fix It. This means working your pectorals overuse the peck deck. This is the starting position. 2. Hold this contraction for 1 second. opening up supporting muscles like the serratus anterior for activation. 5. vascularity across them. Grasp the pec deck handles ensuring your upper arms are parallel to the floor. Found inside – Page 3-25High - Intermediate 1 ) Dumbbell Incline Presses 3 6-8 2 ) Parallel Bar Dips 2 10-12 3 ) Pec - Deck Flyes 2 6-8 Note : Push every post - warm - up set to ... by James - This article may contain affiliate links. Body Weight. Found inside – Page 256... blocking ○ Chest fly (DB), pec deck, bench press, chest press ○ Standing press, shoulder press ○ Seated overhead triceps extension, triceps pushdown, ... They are Try these standing chest exercises and tell us how they work for you. The pec deck is a chest gym machine where you sit up straight with your arms folded and your upper arms behind pads. First, adjust the seat so start your elbows are slightly below your shoulders and in line with your chest. If your peck deck fly machine has a leg pedal that moves the arms forward, use that to move the arms so your arms are in line with your torso. With only a pair of dumbbells, you can make your chest area broader and more developed. Lie with your head and shoulders supported by the bench and your feet flat on the floor. The closest movement to the pec deck that you can mimic using dumbbells is the fly. It’s hardest at the bottom of the range of motion, which raises questions about whether it’s safe on the shoulder joint and whether it has a good strength curve for building muscle. Grasp the pec deck handles ensuring your upper arms are parallel to the floor. Standing Cable Decline Chest Fly. For the second superset, use two flat-angle exercises. Floor exercises are easier and convenient to do at home. Reverse Pec Deck Fly Form. Take a pair of dumbbells and do your flat flyes, which will stretch out the lower part of your chest and get it ready for the blood coming into them from the presses you’ll be doing. Dumbbells in hands, raised up and away with elbows close to 90 degrees. Your email address will not be published. well-supported. This exercise hits hard on your upper pectoral region and builds the rounded tops of your pecs, making it look more massive and in due course makes your inner chest more noticeable. - Stand beside bike to adjust seat to be level with hips. One arm dumbbell rows-Do 3 sets of 12 reps. 4. 3. Find an appropriate weight setting. While performing this standing chest exercise, focus on your pecs instead of your arms and shoulders. Sit on the pec deck fly machine with your stomach against the pad. Lie supine on bench with dumbbells in each hand, with your feet placed firmly on the floor or up on … Found inside – Page ixMachine seated chest press Exercise 8.2 Machine seated pec deck fly ... Exercise 9.2 Standing cable low pulley arm curl Exercise 9.3 Standing barbell biceps ... injury and are at a risk of destabilisation. Now curl from the mid point to full contraction 7 times. If the weight is too high to shift it However, there are too many types of chest exercise to Compound movements have their own advantages that Machine Chest Fly Variations (Modifications) Some fly machines (sometimes referred to as pec-decks) include arm pads to place the insides of your elbows and forearm on while keeping your elbows bent at roughly a 90-degree angle throughout the motion. This is a much safer option compared to dumbbell fly and you can also go heavy on this. More advanced trainers may wish to alter the number of sets and reps and switch between lighter and heavy dumbbells. In a pyramid routine, you go up in weight and down in reps each week. 2. Don’t rely on the pec deck as an upper body If you can’t manage this, it’s because the weight is too high Found insideTraining Program Monday: —Chest Bench press or machine press: 4 sets 12 reps Incline with dumbbells or machine: same Pec decks or dumbbell flys: ... Most gyms have a fly machine, also called a pec deck, which can be used for your chest and back. Bring the dumbbell up until it is straight up above your shoulder. Also, you can do it as an alternative to pec deck fly.
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