dumbbell fly
dumbbell fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie flat on a bench with a dumbbell in each hand, palms facing each other.
Step 2
Extend your arms straight up over your chest, with a slight bend in your elbows.
Step 3
Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
Step 4
Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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