Standing Dumbbell Fly

Standing Dumbbell Fly gif

Coach's Tips

The standing dumbbell fly is a chest fly done standing up. Great for practicing control with light weights.

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.

1. Keep your elbow angle and open your chest by moving your arms out to the sides and back.

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

3. Hold the squeeze in your chest, then slowly return to the starting position.

4. Engage your core and repeat without leaning back.

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

1. Focus on the movement with a lighter weight.

2. Don’t arch your back. Keep your torso facing forward.

3. Keep a slight bend in your elbows.

Curious about a Chest workout plan that includes the Standing Dumbbell Fly