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dumbbell flyes

1. Make sure the feet are flat on the floor.

2. Your hands should be about shoulder width apart and your upper back and head remain firmly on the bench.

3. Raise the arms slowly until they lock into position - fully extended.


4. The move begins with the arms locked and extended.

5. In the second part of the move you start to lower the dumbbells outwards from the centre of the chest until your arms are extended to a horizontal position.

6. Return to the original position and repeat.