Bent Over Dumbbell Flys

Bending slightly at the waist with slightly bent knees, bring your hands a few inches out from your knees, just as in the bent over dumbbell row. With your arms straight, bring your arms straight out to your sides in a "T" position, making sure your arms are not lifting behind your shoulders , but directly to the side, laterally. As in the bent over dumbbell row, make sure your back is supported by bracing the abs. Do not arch the low back.

To brace the abs, think of someone about to punch you in the stomach. "Clench" your ab muscles or think of "belly button to spine".