Dumbbell Fly

Dumbbell Fly


Utility: Auxiliary
Mechanics: Isolated
Force: Push



Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.


Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in wide hugging motion until dumbbells are nearly together. Repeat.


Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position. Keep elbows at fixed angle, only slightly bent.

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