Dumbbell Floor Fly

Expert Advice

Keep a slight bend in your elbows to protect your joints and maintain tension on your chest muscles throughout the movement.

Lie on the floor with a dumbbell in each hand, arms extended above your chest.
With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc.
Keep the movement controlled and go as low as you can without touching the floor.
Bring the dumbbells back together over your chest, squeezing your pecs as you lift.
Repeat for the desired number of repetitions.

Primary

Chest70%

Secondary

Biceps15%

Shoulders15%

Equipment

Dumbbell

Exercise Type

Strength