Strength Training Basics - Dumbbell Fly

March 10, 2026

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To perform a dumbbell fly, lay on a flat bench with your upper back and hips in contact with the bench and your feet firmly on the floor. Hold a pair of dumbbells in each hand. The starting position for this exercise is with the elbows extended and the weights above your chest and your hands should be in a neutral position which is facing each other. With a slight bend in your elbows, lower the dumbbells in an arching manner until your hands are even with your chest. And to reverse the movement, engage your chest by creating a hugging motion with your arms until the dumbbells are back in the starting position. Making sure that we're nice and slow and controlled with this movement and keeping your core nice and tight.

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