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Dumbbell Flys

Dumbbell Flys


Grasp two dumbbells. Lie back flat on bench with feet firmly on the floor. Support dumbbells above the chest with the arms fixed in a slightly bent position with palms facing each other.

While maintaining the slight bend at the elbows lower dumbbells in a semi-circular arc until the fists are parallel with the shoulders. Bring dumbbells together in a ‘hugging’ motion until dumbbells are nearly together. Repeat.

Make sure to keep your chest high and shoulder back during the entire motion. Do this exercise with your feet firmly on the floor for support if you are a beginner. As you get more comfortable with the exercise try performing it with your feet on the bench, this will help isolate the pectorals even more.

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