The Bent Over Dumbbell Fly is an isolation exercise that targets the upper back and rear deltoid muscles. It can help improve upper body strength and posture.
How to perform
Instructions:1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Bend at the waist and lower your torso until it is parallel to the floor, keeping your back straight and core engaged.
3. Extend your arms out to the sides with a slight bend in your elbows, palms facing each other.
4. Keeping a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor. Keep your chest open and shoulders down throughout the movement.
5. Slowly lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.
Tips:
- Start with lighter weights to ensure proper form and prevent injury.
- Focus on squeezing your shoulder blades together at the top of the movement to engage the upper back muscles.
- Keep a slight bend in your elbows throughout the exercise to avoid strain on the joints.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.