View this exercise on Fitain

Dumbbell Seated Fly

  • Intermediate
  • Upper Back

Want more exercises like this?

Download Fitain today to find new exercises and use them to create, share and complete plans - all for FREE!

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

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Health benefits

Strength · Muscular Endurance

Skills

Coordination

Fitain isĀ 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.