Dumbbell Floor Fly

Explore dumbbell floor fly in 3D. Focus: Pectoralis major, Anterior deltoid, Biceps.

Dumbbells · Mat

Setup

Lie on the mat with knees bent and feet planted. Brace the abdomen and keep the shoulders stable.

Exercise guide

  1. Controlled return

    Keep elbows slightly bent and open the arms sideways. Stop before the upper arms strike the floor.

  2. Settle and stabilize

    Pause briefly and keep the body stable.

  3. Working phase

    Bring the arms together above the chest without changing the elbow bend or colliding the dumbbells.

  4. Controlled hold

    Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.