Dumbbell Floor Fly – Alternating Arms Out

Overview

A dumbbell floor fly is a variation of the traditional dumbbell fly exercise. It's called "floor fly" because it is performed lying flat on the floor rather than on a bench. This exercise is beneficial for those who may not have access to a bench or want to focus on stability and control.

Description

Let's start by lying on the floor. Grab your dumbbells and hold them out to the side and with straight arms, with your palms up. Have them slightly raised off the floor.

This is the starting position.

From here, bring the weight carefully up until it is directly above your chest. Then, lower back down. Keep a slight bend in your arms the entire time. Now repeat for the other arm. Once both are done, you have done one repetition, now repeat 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.

Benefits

• Chest Muscles Activation: Dumbbell floor flies effectively target the chest muscles, particularly the pectoralis major and minor, helping to strengthen and tone the chest area.
• Stabilization and Control: Since the exercise is performed on the floor, it requires more stability and control compared to traditional bench flies, engaging the core and supporting muscles.
• Minimal Equipment: Dumbbell floor flies can be done with just a pair of dumbbells and a flat floor, making it accessible to individuals who may not have access to a gym or bench equipment.

Area focus

• Arms
• Push

Primary muscles

• Pectorals

Secondary muscles

Exercise type