Standing Dumbbell Fly

Starting Position

1. Stand with your feet shoulder-width apart.

2. Hold dumbbells in both hands, keeping your arms slightly in front of you.

3. Bend your elbows slightly and face your palms toward each other.

Proper Form

1. While keeping your elbow angle, open your arms to the sides and back, opening up your chest.

2. When you feel a stretch in your chest, pause, then bring your arms inward, bringing the dumbbells close together in front of your chest.

3. Feel the contraction in the center of your chest, hold briefly, then slowly open your arms again and return to the starting position.

4. Engage your core and repeat, making sure your upper body does not lean backward.

Breathing Technique

Inhale as you open your arms, exhale as you bring them together.