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 a dumbbell. Then hinge from the hips until your body is almost parallel to the floor and allow the arm to hang straight down from the shoulder with the palm facing inwards.
This is the starting position.
From here raise your arm up towards the ceiling as high as you can, with a slight bend in your elbow.
Once done, return the dumbbell back down safely to the starting position. This is one repetition, now repeat this for the desired amount.
Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.
If you find yourself falling sideways it maybe better to hold a dumbbell in each hand to counter-act the weight.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.