Dumbbell Flyes

 Rating: 3.0/5.0
FitClick
Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Chest

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Deltoids
Instructions: 
Sit on the end of a flat surface, bed or floor, with the dumbbells resting on their ends on your knees.
 
Roll your body back onto the surface, which should enable you to comfortably move the dumbbells to a point directly above you shoulder joints (this move should be reversed at the end of the exercise, with your knees pulled in to the dumbbells and then rolling up to a sitting position). Your palms should face one another and you should have a 20-30 degree bend in your elbows, which is maintained throughout the movement.
 
Lower the dumbbells down and out to the sides in a semi-circular arc to a point low as possible without going below parallel to your shoulders and without any discomfort. Be sure to keep your arms perpendicular to your torso.
 
Return the dumbbells to the starting position along the same arc. The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 

Exercise Comments

You need a to put a towel or something on the bench
 
December 20, 2011 at 7:10am

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