Dumbbell Fly (knees at 90 degrees)
Perform the dumbbell fly with your knees bent at 90 degrees, lying on your back. This position helps stabilize your lower body while focusing on your chest muscles.
- Hold a dumbbell in each hand, arms extended above your chest.
- Slowly lower the dumbbells out to the sides, keeping a slight bend in your elbows.
- Bring the dumbbells back together above your chest, squeezing your chest muscles.
How to perform the Dumbbell Fly (knees at 90 degrees)
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Fly (knees at 90 degrees) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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