How to Do a Dumbbell Fly Exercise

Similar to the dumbbell press, the dumbbell fly exercise strengthens the upper body. But unlike the press, the dumbbell fly works the chest muscles alone. As such, the dumbbell fly exercise usually requires slightly lighter dumbbells than the dumbbell press.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A pair of dumbbells

1. Lie on your back on a flat surface. Your knees should be bent, your feet several inches apart, and your heels around a foot away from your buttocks.

2. With a dumbbell gripped firmly in each hand, extend your arms straight up into the air until your elbows are only very slightly bent. This is your start position.

3. Slowly lower your arms out toward the floor, like a bird opening up its wings. Continue lowering the dumbbells until you are only an inch or so from the floor, or until you feel a stretching sensation across your chest and shoulders. Inhale during this step.

4. Hold the dumbbells in place just above the floor for 1 to 2 seconds. Your arms should be straight out, so that your upper body and arms form a perfect T.

5. Raise your dumbbells, slowly, back into your start position, like a bird closing its wings. Exhale during this step.

Tips & Warnings

• Throughout the exercise, try to keep your abs somewhat flexed--pulled up and in toward your spine--to avoid injury to your back.
• Keep your arms straight throughout, but avoid locking your elbows.
• Try 2 or 3 sets of 10 reps.
• Don't arch your back!
• Avoid using momentum to complete the exercise. Instead, rely on slow and steady movement.

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