Dumbbell Floor Fly

Instructions

1. Lie on the floor with knees bent and feet flat, holding a dumbbell in each hand above the chest, palms facing each other.
2. Keeping a slight bend in the elbows, lower the dumbbells out to the sides in a wide arc until the upper arms rest on the floor.
3. Feel the stretch across the chest at the bottom.
4. Squeeze the chest to reverse the arc and bring the dumbbells back to the starting position above the chest.
5. The floor limits the range of motion and reduces shoulder strain compared to a bench fly.