The dumbbell fly trains the chest with the arms remaining nearly straight. Arm muscles help stabilize the position.

Muscle group: Chest

Steps

Lie on a flat bench with dumbbells to your sides at about shoulder height, elbows slightly bent and pointing down. Use your chest to raise the weights in an arc overhead while maintaining the elbow angle. At the top, your palms face each other and elbows point outward. Pause, then lower slowly under control.

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