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Plate Lying Shoulder Fly
- Weighted Plate
1) Lie on your right side on the floor - rest your head on the tricep.
2) Grab the plate and extend your arm out in front of your chest.
1) Lift the plate up towards the ceiling in an arc-like motion. The endpoint should be a vertical arm pointing up.
2) Pause at the top and squeeze the shoulder blades together. Now, gently lower back down to the starting position.