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ChestDumbbellIsolationbeginner

Alternating Decline Dumbbell Fly Video Exercise Guide

Alternating Decline Dumbbell Fly Video Exercise Guide
  1. Set up for the exercise by placing a pair of dumbbells in front of a decline bench.
  2. Grasp each dumbbell and lay back on the decline bench with your feet secured in the padding.
  3. Both arms should be outstretched above your body with your palms facing inward. The dumbbells should not be touching. This is the starting position for the movement.
  4. Keeping your elbows fixed and slightly bent, and rotating at the shoulders only, lower the dumbbell in your left hand in a semicircle motion as low as comfortably possible.
  5. Once the dumbbell is about level with your chest, squeeze the chest muscles and raise the dumbbell back up using the same path of motion (semicircle) as you did on the way down.  
  6. Don't let the dumbbells touch, and then slowly lower the right one using the same motion as with the fist. This is one rep.
  7. Repeat for desired reps.