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Dumbbell Decline Fly

  • Intermediate
  • Chest

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Setup instructions

1) Set the bench/step to be in a decline position.

2) Start by lying on your back and plant the feet on the floor.

3) Grab the weights and place them above your chest. You're in a decline position so the weights should be near your lower chest. Extend your arms upwards with a slight bend in your elbows. Keep your hands shoulder width apart with palms facing inwards.

Perform instructions

1) Slowly lower the weights in an arc-like motion away from the body. Have a bend in the elbows as you lower them down.

2) Pause for a second at the bottom - you'll feel a stretch across your chest. Now, bring your arms back to the starting position.

3) Repeat.

Anatomy