Dumbbell Flye

How to start

• 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.