Exercise Description of Dumbbell Flys:

Dumbbell flys are a single-joint motion exercise designed to isolate the chest muscles, particularly the sternal pectoralis major. If using lighter weight loads, this exercise can be a good way to learn how the chest functions by performing the specific joint motion for which it is responsible. However, the stressful forces placed on the shoulder joint when the arm is out away from the body and holding on to a free weight makes this exercise difficult and possibly dangerous to do with heavy resistance. Progress to a cable machine if you are ready to increase the intensity of this exercise or switch to a dumbbell chest press if continuing to use free weights.

Alignment and Positioning of Dumbbell Flys:

1. Plant the feet firmly onto the floor or an elevated platform.
2. Place the head and shoulder blades firmly onto the ball, keeping a natural arch in the lower back.
3. Pull the shoulder blades tightly together, and hold them there throughout the exercise (scapular retraction).
4. Align the arms straight up from the shoulders, elbows slightly flexed and rotate out. Position the hands and dumbbells perpendicular to the body (or parallel if using heavier weight).

Technique of Dumbbell Flys:

1. Lower the arms down to about 90 degrees from the body or parallel to the ground. Keep the elbows slightly bent, and do not rotate the shoulders.
2. Hold, then contract the chest, and pull the arms up and together to their original starting position without extending the elbows or rotating the shoulders.
3. Keep the chest tight at the finish of each repetition. Repeat.