Dumbbell Floor Fly

Dumbbell Floor Fly Instructions
- Start by lying flat on your back on the floor with your knees bent and feet flat on the ground.
- Hold a dumbbell in each hand with your arms extended straight up towards the ceiling.
- Slowly lower your arms out to the sides, keeping a slight bend in your elbows, until your arms are parallel to the floor.
- Pause for a moment, then slowly bring your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Floor Fly Form & Visual
Dumbbell Floor Fly Benefits
- Targets the chest muscles, specifically the pectoralis major and minor
- Helps to improve upper body strength and muscle definition
- Can be done with a variety of weights to increase or decrease intensity
- Engages the stabilizer muscles in the shoulders and arms
- Can be done at home or in the gym with minimal equipment
Dumbbell Floor Fly Muscles Worked
- Chest muscles (pectoralis major and minor)
- Shoulder muscles (anterior deltoids)
- Triceps
Dumbbell Floor Fly Variations & Alternatives
- Dumbbell Incline Fly
- Dumbbell Decline Fly
- Cable Fly
- Pec Deck Machine Fly
- Push-up with Shoulder Tap