Standing Dumbbell Flyes

Stand with your feet shoulder width apart with a slight bend in your knees and maintain the natural curve in your low back throughout the movement.

Pull the dumbbells to chest level. Your palms should face one another and you should have a 20-30 degree bend in your elbows, which is maintained throughout the movement.

Extend the dumbbells out to the sides in a semi-circular arc to a point low as possible without going below parallel to your shoulders and without any discomfort. Be sure to keep your arms perpendicular to your torso.

Return the dumbbells to the starting position along the same arc. The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the outward movement no faster than the inward.