Chest · Free weight
Dumbbell Fly
Start · arms opened wide to the sides, chest stretchedThe movement
- 1Lie back holding dumbbells above your chest with a slight, fixed elbow bend.
- 2Open your arms out to the sides until you feel a stretch across the chest.
- 3Bring them back together along the same arc.
Watch out for
This position puts the shoulder in a vulnerable spot. Use light weight and stop the stretch where it is comfortable.
0/2
Start here
First time doing this
2 sets·12-15 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps