Extend your arms above your chest, but don't lock your elbows.
Slowly lower the weights in a wide arc until they are level with your chest, keeping your elbows slightly bent throughout the movement.
Squeeze your chest muscles and lift the weights back to the starting position in the same wide arc.
Repeat this movement for your desired number of repetitions.
Pro Tip
**Controlled Movement**: The Dumbbell Floor Fly is not about speed, but about controlled, deliberate movements. Lower the weights slowly and steadily, feeling the stretch in your chest muscles, then bring them back to the starting position using the same slow, controlled movement. Common mistake: Avoid letting the weights drop quickly or using momentum to lift them, as this can lead to injury and reduces the effectiveness of the exercise. **Keep Your Back Flat**: Ensure your back is flat against