Dumbell Flyes

This "modern" version strengthens the muscles of the chest with less risk of shoulder joint injury. The difference is in the position of the palms. The traditional way is to have the palms facing each other. The modern way is to have the palms facing the knees.


Exercise mat or gym bench. Pair of dumbbells.

Exercise Technique

1. Lie on your back on a gym bench or on the floor on an exercise mat. Your knees should be bent with feet flat on the floor or on bench.

2. Hold a dumbbell in each hand, directly above your shoulder joint with the palms facing the knees. Keep your elbows slightly bent.

3. Slowly lower your arms outward to about halfway between starting position and shoulder level. Make sure to keep arms in line with shoulder joints.

4. Slowly bring your arms back to the starting position

Performance Tips

1. Maintain control of your muscles throughout the exercise. Avoid jerking or using momentum to raise or lower the weight.

2. Avoid straightening your elbows. Keep them slightly bent all throughout the exercise.

3. As you lower your arms, maintain a slight tightness in the abdominal area to prevent your lower back from overarching.

4. Do not lower your elbows beyond shoulder level as this places great stress on the shoulder joints. You really only need to go halfway between starting position and shoulder level.

Do one set of eight to 12 repetitions. Do one to three sets.


Go to Common Exercises...