Lie your back on a flat bench. If you have an arch in your back, place your feet on a small step so that your knees are bent at right angle to your body
Hold a dumbbell in both hands and hold them above your chest with your arms straight and palms facing each other.
Movement of the exercise
Slowly lower the dumbbell out to your sides in a semi-circular motion. Keep your elbows slightly bent throughout the motion.
When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same motion.
Tips On Dumbbell Flye
Do not allow your upper arms to go much below shoulder level as this could create stress on the shoulder joints and risk muscle injuries or tendon tears.
Maintain the slight bend in your elbows. Don’t allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
