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how to do a dumbbell fly

Flat Bench Dumbbell Fly

How To: Lie on flat bench with dumbbells in hand. Your palms should be facing each other. Begin with your arms in front of you at shoulder width with a slight bend in the elbows. Lower your arms to the sides maintaining a bend in the elbows. Use slow and controlled movements. Tip: Twist the dumbbells at the top and squeeze the pecs. 

Muscles Used: Pectoralis Major Triceps Anterior Delts

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  • Dumbbell Fly’s are a great exercise for finishing your chest routine. Dumbbell Fly’s are considered the perfect isolated chest exercise. Dumbbell Fly’s can be used with dumbbells, or you can use kettle bells as a variation. Fly’s are a great way to focus on your chest, after a lot of pressing.

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