Dumbbell Flys Video & Instructions
Dumbbell Flys video exercise guide. On this page you'll learn how to do a Dumbbell Flys using the correct technique. Below you'll find the Dumbbell Flys video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!
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Exercise Instructions:
Grasp a set of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs. Lay back on the bench and extend your arms out, holding the dumbbells with a neutral grip (palms facing each other). The dumbbells should not be touching. Keep your feet planted on the floor for balance. Bend your arms slightly. This is the starting position for the exercise. Slowly lower the dumbbells out to your sides in a semi-circle. Rotate at the shoulders only, keep your arms slightly bent. Once the dumbbells get about level with your chest, squeeze the chest muscles and raise the dumbbells back up using the same path of motion (semi circle) as you did on the way down. Don't let the dumbbells touch, then slowly lower back again. Repeat for desired reps.
Tips:
This exercise should be done slowly, focusing on the stretch and contraction of the pectoral muscles. Don't pause or let the dumbbells touch at the top of the exercise. Use a full range of motion by lowering the dumbbells as far as comfortably possible. Always use a wide semi circle motion when doing this exercise, don't let the dumbbells come too close to the body.
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EXERCISE PROFILE
Excercise Pictures
