Low Fly (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie down on a flat bench with your feet flat on the ground.
   • Hold a dumbbell in each hand with your palms facing each other, and extend your arms straight above your chest.
2. Step 2Position Your Arms
   • With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc.
   • Keep your elbows slightly bent throughout the movement to avoid strain.
3. Step 3Engage Your Core
   • Engage your core muscles to stabilize your body on the bench.
   • Ensure that your back remains flat against the bench and your shoulders are retracted.
4. Step 4Lower the Dumbbells
   • Lower the dumbbells until you feel a stretch in your chest, usually just below shoulder level.
   • Keep your movements controlled and avoid dropping the weights too quickly.
5. Step 5Raise the Dumbbells
   • Press the dumbbells back up in a wide arc to the starting position, squeezing your chest muscles as you lift.
   • Ensure that your arms return to the starting position above your chest.
6. Step 6Repeat
   • Repeat the lowering and raising of the dumbbells for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the dumbbells to your sides.
   • Sit up slowly and place the dumbbells down safely.