Dumbbell fly: how to do it with good form

How to do it

1. 1

   Lie on a flat bench with the dumbbells above your chest, palms facing each other.

2. 2

   Bend your elbows slightly and keep that angle.

3. 3

   Lower the dumbbells in an arc out to the sides until you feel a stretch in your chest.

4. 4

   Bring them back up along the same arc.

Common mistakes

• ✕Bending the elbows so it turns into a press.
• ✕Weights so heavy they pull the shoulders too far.
• ✕Lowering the dumbbells below shoulder level.