Dumbbell Low Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Biceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Low Dumbbell Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Low Fly
- Lie on a bench with your back flat and feet on the ground.
- Hold a dumbbell in each hand with arms extended above your chest.
- Slowly lower the dumbbells out to the sides of your body, keeping a slight bend in your elbows.
- When your elbows are at shoulder level, pause and then return to the starting position by squeezing your chest muscles.
Common Mistakes
- Not controlling the weights and letting them drop quickly.
- Overextending the arms, leading to shoulder strain.
- Not maintaining tension in the chest muscles.
Modifications
- Use lighter weights to start.
- Perform the exercise on a stability ball for increased stability.
Tips
- Keep your elbows slightly bent during the movement.
- Focus on squeezing the chest muscles at the top of the movement.
- Control the weights on the way down to prevent injury.
Dumbbell Low Fly Alternatives
Cable Bent Over One Arm Lateral Raise
Body Part: Shoulders
Dumbbell One Arm Front Raise
Body Part: Shoulders
Decline Pike Press (between benches)
Body Part: Shoulders
Cable Rear Delt Row
Body Part: Shoulders
Barbell Reverse Grip Floor Press
Body Part: Upper Arms
Dumbbell One Arm Low Fly
Body Part: Chest
Dumbbell One Arm Wide Grip Bench Press
Body Part: Chest
Tags
chest
strength
dumbbell
pectoralis major
exercise
fitness
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