Front Plate Raise | Dumbbell Rear Delt Flies

Front Plate Raise | Dumbbell Rear Delt Flies

Front Plate Raise

• Standing up straight hold a barbell plate with both hands, palms facing each other and your arms extended.
• Slowly raise the plate as you exhale until it is a little about shoulder height. Hold for two counts.
• Don’t swing the weight or bend the elbows. Your torso should remain still.
• Repeat for number of reps.

Dumbbell Rear Delt Flies

• Hold a dumbbell in each hand palms facing each other, and bend at the waist keeping your chest facing down.
• Keeping your upper body facing down and still, and the arms are slightly bent at the elbows.
• Lift the dumbbells straight to the side (away from each other) until the arms are parallel to the floor. Hold in this position for 2 counts.
• Avoid any swinging of the weights.
• Slowly lower the dumbbells back down, and repeat for number of reps.