Classification
Type | auxiliary |
Mechanics | isolated |
Direction | push |
Equipment | 2 dumbbell |
Additional Equipment | flat bench |
Instructions
Preparation
Grasp two dumbbells and lie supine on flat bench. Hold dumbbells above chest, keep arms slightly flexed, elbow pointing to sides and palms facing in.Execution
Lower arms to sides in a circular motion until elbows reach height of bench. Return and repeat.Variations / Comments
Donīt let dumbbell collide at top of motion.![Dumbbell Fly, Lying | Starting Position Dumbbell Fly, Lying Starting Position](/data/exercisefiles/14/814.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Fly, Lying | Ending Position Dumbbell Fly, Lying Ending Position](/data/exercisefiles/15/815.jpg)
Muscles
Target | Pectoralis Major, Sternal |
Synergist | Pectoralis Major, Clavicular | Deltoid, Anterior |
Stabilizers | Biceps Brachii | Brachialis | Triceps Brachii | Wrist Flexors |
![Dumbbell Fly, Lying | Muscles Front Dumbbell Fly, Lying Muscles Front](/data/musclemaps/65/465.jpg)
Front
![Dumbbell Fly, Lying | Muscles Rear Dumbbell Fly, Lying Muscles Rear](/data/musclemaps/66/466.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)