Fly with dumbbells on an incline bench

Move the arms through a controlled arc with a slight bend in the elbows. Open or close only as far as you can without forcing the front of the shoulder. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in shoulders, hands and wrists and lower back; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.