Dumbbell Flyes

This is an exercise for chest, triceps and shoulder strengthening.


  1. Lie on a flat bench with a dumbbell in each hand and your feet firmly on the ground.
  2. Lift the dumbbells over your chest extending your arms fully with a slight bend in your elbows, this is your starting position.
  3. Keeping a slight bend in your elbows, lower the dumbbells to the floor in an arc like motion.
  4. Slowly return the dumbbells over your chest to the starting position in a controlled motion.
  5. Repeat.


Ensure your back and hips remain in contact with the bench at all times during this exercise.

Exercise images by Everkinetic.

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