Flys (Db)  


Muscle Worked



  • Lie down on a flat exercise bench Bend your legs and place the feet at the end of the bench.
  • Hold dumbbell in each hand vertically above your shoulder, keeping the arms slightly bent palms should be facing one another, with the wrists remaining straight.
  • Slowly, lower each dumbbell out to the sides in a semicircular movement. Just see that the dumbbells do not reach behind the axis of your shoulder.
  • From the lowest point lift back the weights without waiting, in an even movement to the starting position. Repeat without rest.


  • Don't arch your back while performing this exercise.
  • Slowly lift the weights back avoiding any jerks.
  • Your dumbbells should not reach behind the shoulder axis.