Right Form of Doing Dumbbell Fly
Written by Nash Trout on April 14th, 2007 in Build Muscle, Workout, Exercise, Chest Workout.
Dumbbell Fly develops the chest pectoral muscles. This exercise also works your shoulder adductors, from your chest to inner arm, and flexors, across the front of your shoulders.
Proper Form:
1. Lie on your back on a bench with your legs parted and your feet firmly on the floor. Hold two dumbbells above you, your palms facing each other.
The dumbbells should nearly touch each other above your chest. Your back should be straight and firm against the bench. Don’t lock your elbows.
2. Slowly lower the dumbbells out and away from each other in a semicircular motion to chest level. Keep your wrists locked, your elbows bent at roughly 90 degrees. Hold for a second, then slowly raise the dumbbells to the starting position.
It always helps to see in a video for better grasp of the instructions. Bodybuilder Frank Sepe demonstrates below on a workout video the proper form of doing dumbbell fly.
Dumbbell Fly Variation Tip: Try the Open-hand Fly. As you lower the weight, open your hands so the weights are balanced in your palms. Opening your hands places more emphasis on your inner chest muscles, with less emphasis on the anterior deltoid.
Bodybuilding Anatomy Build Muscle chest muscle Chest Workout dumbbell fly Exercise pectoral muscles pectorals Strength Training Workout
