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Dumbbell Seated Bent Over Fly



  • Sit on the end of a bench with the feet stretched out in front
  • Bend over at the waist as far as you can. The chest will rest on thighs
  • Grasp a pair of dumbbells and let the arms hang straight down
  • Slightly Flex (10-20°) and fixate the elbow
  • The palms should face each other


  • Lift the dumbbells away from the floor until the arms are level with the shoulders
  • The upper arms should remain in line with the shoulder
  • Do not flex the elbows
  • Do not lift the weight by rotating the upper arm, lift them with transverse shoulder abduction
  • The little finger should be slightly higher than the thumb


  • Lower the weights keeping them in line with the shoulders
  • Gym Etiquette – Do not knock (Chink!) the dumbbells together
Type: Strength
Duration: seconds per repitition
Rest Periods:


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