• While keeping a neutral spine slightly bend while sitting

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• Bend at the hips in a position where the dumbbell are fairly close to the floor for full range of motion.

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• Slowly lift the dumbbells in laterally  away from the body to shoulder level

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• As you are coming upward,angle your thumbs downward to feel more of a contraction slightly pause for 2 seconds 

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• With each fly rotate your elbow forward for complete shoulder activation

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• As you hit shoulder level gradually come down slowly and repeat.