dumbbell fly

How to perform it

Lie flat on a bench with a dumbbell in each hand, palms facing each other. Extend your arms straight up over your chest, with a slight bend in your elbows. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest. Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position. Repeat for the desired number of repetitions.

1. 1Lie flat on a bench with a dumbbell in each hand, palms facing each other.
2. 2Extend your arms straight up over your chest, with a slight bend in your elbows.
3. 3Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
4. 4Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
5. 5Repeat for the desired number of repetitions.