View this exercise on Fitain

Dumbbell Seated Fly

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

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.

Health benefits

Strength · Muscular Endurance

Skills

Coordination

Alternative exercises to Dumbbell Seated Fly

Plate Rear Delt Fly
  • Shoulders · Upper Back
  • Intermediate
Plate Rear Delt Lift
  • Shoulders
  • Intermediate
Rear Delt Fly Machine
  • Upper Back
  • Beginner
Barbell Incline Rear Delt Row
  • Shoulders · Upper Back
  • Beginner
Mini Band Bent Over Fly
  • Upper Back
  • Beginner
Plate Bent Over Fly
  • Shoulders · Upper Back
  • Beginner
Kettlebell Bent Over Fly (Cup Grip)
  • Upper Back · Shoulders
  • Intermediate
Cable Bent Over Fly
  • Upper Back
  • Intermediate
Bent Over Shoulder Raise (I/Y/T)
  • Shoulders
  • Beginner
Dumbbell Bent Over Shoulder Raise (T)
  • Shoulders · Upper Back
  • Beginner
Kettlebell Bent Over Face Pull
  • Shoulders
  • Intermediate
Kettlebell Bent Over Row (One Arm)
  • Upper Back
  • Beginner
Resistance Band Bent Over Row
  • Upper Back
  • Intermediate
Barbell Bent Over Row (Wide)
  • Shoulders · Upper Back
  • Intermediate
Bent Over Shoulder Raise (Y/I)
  • Shoulders
  • Beginner
Mini Band Bent Over Row
  • Upper Back
  • Beginner
Mini Band Bent Overhead Press
  • Shoulders
  • Beginner
Kettlebell Bent Over Row
  • Upper Back
  • Intermediate
Sandbag Bent Over Row
  • Upper Back
  • Intermediate
Kettlebell Bent Over Row (Alternating)
  • Upper Back
  • Beginner
Resistance Band Bent Over Row (Alternating)
  • Upper Back
  • Beginner
Dumbbell Bent Over Shoulder Fly
  • Shoulders · Upper Back
  • Beginner
Dumbbell Bent Over Shoulder Raise (Y)
  • Shoulders · Upper Back
  • Intermediate
Plate Pinch Bent Over Face Pull
  • Shoulders
  • Intermediate
Ez Bar Bent Over Row
  • Upper Back
  • Intermediate
Ez Bar Bicep Curl (Bent Over)
  • Biceps
  • Intermediate
Barbell Bent Over Row (Reverse Grip)
  • Upper Back
  • Beginner
Dumbbell Bent Over Row (One Arm)
  • Upper Back
  • Beginner
Dumbbell Bent Over Row (Alternating)
  • Upper Back
  • Beginner
Dumbbell Bent Over Row (Reverse Grip)
  • Upper Back
  • Intermediate
Dumbbell Bent Over Row (Wide Grip)
  • Upper Back
  • Beginner
Barbell Bent Over Row
  • Upper Back
  • Beginner
Plate Bent Over Row (Reverse Grip)
  • Upper Back
  • Beginner
Dumbbell Bent Over Row
  • Upper Back
  • Intermediate

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.