Dumbbell Fly (Knees at 90 Degrees)
The flat dumbbell fly with the feet off the floor, hips and knees bent to 90°; with no leg drive and no arch, the lower back stays flat on the bench.
How to do it
Setup
Flat bench, hips and knees bent to 90° with the feet in the air, bells over the chest.
Steps
- Lower the bells out wide while the legs stay still.
- Lower back flat on the bench throughout.
- Bring the bells up to meet, legs still at 90°.
Common mistakes
Legs swinging to help: they hold still at 90°. Arching off the bench as the arms open: ribs down, back flat. Bells too heavy for balance: go lighter than on the usual fly.
Breathing
Inhale opening, exhale on the squeeze.
