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Dumbbell Flys

Primary Muscle


Secondary Muscle

Anterior Deltoid

Equipment Needed

Flat Bench, Dumbbells

Mechanics Type


Proper Exercise Technique

Lying down on a flat bench, begin the exercise by holding the dumbbells at arms length with a sligh bend in your elbows. Your palms should be facing in. Slowly lower the weight out to the sides until you feel a comfortable stretch. Now squeeze the dumbbells back together as if you were hugging a barrel.

dumbbell flydumbbell fly

Tips: Be sure that you do not bend your arms too much. If you have to bend your arms to a 90-degree angle to complete the rep, than the weight is too heavy. Plant your feet on the floor for stability or put them on up on the bench to activate your core.

Dumbbell Fly Video


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