Dumbbell Flyes
DumbbellStrength
No video available
Lie on bench, open arms wide, bring together
How to Perform Dumbbell Flyes
- 1Lie flat on a bench with your feet flat on the floor for stability. Hold a dumbbell in each hand with palms facing inward.
- 2Extend your arms straight up over your chest, elbows slightly bent, dumbbells directly above your shoulders.
- 3Engage your core and retract your shoulder blades to create a slight arch in your upper back.
- 4Inhale as you slowly lower the dumbbells out to the sides in a wide arc, keeping elbows softly bent, until you feel a stretch in your chest.
- 5Exhale as you squeeze your chest to bring the dumbbells back up in the same arc to the starting position, without locking elbows.
- 6Repeat for desired reps, maintaining control throughout.
- 7Key form tips: Keep a slight bend in elbows to protect shoulders; avoid lowering too far to prevent strain; focus on chest squeeze at top, not arm movement. Common mistakes: Flaring elbows straight, using momentum, or shrugging shoulders.