The Dumbbell Bent Over Fly is a strength-training exercise that primarily targets the muscles of the upper back, specifically the posterior deltoids and the muscles of the upper back and rhomboids. It is an effective exercise for building strength and improving posture in the upper body.
Let's get started by grabbing both your dumbbells. Then hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with the palms facing inwards.
This is the starting position.
From here raise one of your arms up towards the ceiling as high as you can, with a slight bend in your elbow, then repeat for the opposite arm. Once you have done both arms this is one repetition, now repeat this for the desired amount.
Once done, return the dumbbells back down safely to the starting position. This is one repetition, now repeat this for the desired amount.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.