To start, you'll have a bench behind you and two light dumbbells set up with one on each side of your body. Have a seat at the end of the bench and from this position you're going to have both of the dumbbells set just by your feet. You're going to take my upper body - core engaged - back flat - and you're just going to come forward slightly into a 45 degree angle with your upper body. From here i'm going to pick up my dumbbells sitting in that 45 degree angle and you're going to go straight out with your dumbbells in a fly movement and then come back down.
