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Dumbbell Seated Fly

  • Intermediate
  • Dumbbell · Bench · Deck Step · Plyometric Jump Box
  • Upper Back

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Setup instructions

1) Set the bench/step to be in an incline position.

2) Sit upright on the bench and plant the feet on the floor - chest up, core tight, back flat and head neutral.

3) Grab the dumbbells with an overhand grip - allow the weights to hang towards the floor.

4) Lean forward - aim to have a 45 degree angle and keep a straight line between the head, neck and back.

Perform instructions

1) With a slight bend in your elbows and arms fairly straight, slowly lift the weights away from your sides.

2) Stop when your arms are somewhat parallel to the ground - this is a slow and controlled exercise.

3) Pause for a second at the top. Now, lower them back to the starting position.

4) Repeat.

Anatomy