This article originally appeared in MIndBodyGreen.

Looking to work your upper body with a quick and beginner-friendly move? Look no further than the chest fly. All you'll need is a set of dumbbells (or a couple of water bottles) to get started. Here's how to do this move, as demonstrated by personal trainer & holistic nutritionist BB Arrington, CPT

  1. Lie on your back, feet grounded into the floor. Hold a dumbbell in each hand. Lift your arms toward the sky, and soften your elbows. 
  2. Take 3 counts to lower your arms down to the side. Use one count to bring your arms back to start. 
  3. That's one rep. Complete 10