Dumbbell Chair Seated Bent-Over Row Fly

Sit near the edge of a sturdy chair with your feet flat on the floor and hold a dumbbell in each hand.

Hinge forward at your hips, bringing your chest close to your thighs and letting your arms hang down straight.

Keep your back flat and core braced as you pull the dumbbells up toward your ribs, squeezing your shoulder blades together.

Lower the weights back down with control, then immediately perform a fly by lifting both arms out to the sides.

Lower the weights slowly back to the starting position to complete one full repetition.