Dumbbell Low Fly
This movement emphasizes the lower chest through a deep stretch and a controlled arc.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on a flat bench and hold the dumbbells above your chest with your palms facing each other and a slight bend in your elbows.
- 02
Pull your shoulder blades back and down, and brace your core to keep your chest up and prevent your shoulders from rolling forward.
- 03
Lower the dumbbells in a controlled arc down and slightly toward your hips until you feel a stretch in your chest muscles without shoulder pain.
- 04
Raise the dumbbells back up along the same arc to the starting position, and squeeze your chest muscles at the top without letting the dumbbells touch.
How to get started at the gym
§ 03 · SisuLiftDumbbell Low Fly is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the angle of your elbows nearly the same throughout the entire repetition so the movement remains a fly and does not turn into a press. Do not lower too far if your shoulders rotate inward or you lose shoulder blade support.
This movement emphasizes the lower chest through a deep stretch and a controlled arc.
More exercises: Chest
§ 05 · Same muscles
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