Dumbbell Fly

Set-up

• Lie on a flat bench holding a dumbbell in each hand above your chest, palms facing each other.
• Keep a slight bend in your elbows.

How to do it

1. Open your arms out to the sides in a wide arc until you feel a stretch across your chest.
2. Stop when your upper arms are about level with the bench.
3. Bring the dumbbells back together over your chest along the same arc.

Coaching cues

• Keep the same slight bend in your elbows throughout.
• Move at the shoulders, not the elbows.

Common mistakes

• Lowering the dumbbells far below the level of the bench.
• Bending and straightening the elbows so it turns into a press.

Safety

• Use a lighter weight than you would for pressing: the long arm position loads the shoulders.