Dumbbell floor fly
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How to do it
Lie on the floor with a dumbbell in each hand pressed above the chest, elbows softly bent. Open the arms wide in an arc until the upper arms rest on the floor, then bring them back together over the chest, keeping that same elbow angle the whole way. The floor stops the descent before the shoulder reaches end range, which is what makes an unspotted fly sensible at home.
Form cues
- Keep a soft, fixed bend in the elbows throughout
- Stop when the upper arms reach the floor
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.