The dumbbell fly is a chest exercise performed lying on a bench, using dumbbells to stretch and contract the pectoral muscles through a wide arc motion.
Also Works
Shoulders
How to Perform
1
Lie flat on a bench with a dumbbell in each hand, palms facing each other.
2
Extend your arms straight up over your chest, with a slight bend in your elbows.
3
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.
4
Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.