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A machine fly, alternatively called a seated lever fly or "pec deck" fly is a strength training exercise based on the free weight chest fly.As with the chest fly, the hand and arm move through an arc while the elbow is kept at a constant angle.
The movement is performed lying on the back on a bench, starting weights extended above the chest, meeting at the midsagittal plane. The arms are lowered through an arc passing through the transverse plane, terminating when the arm is roughly parallel to the floor, then returning to the starting position and repeating. [5]
Dumbbell flye. The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked include deltoids, triceps, and forearms. Equipment: dumbbells, cable machine or "pec deck" machine.
The arms hang straight down. The goal is to bring the arms to the side away from the body at a 90-degree angle. While leverage is most difficult with fully extended elbows, a slight bend is useful as it allows the lifter to maintain awareness of this. This movement is commonly done using dumbbells to add resistance to the weight of the arms.
Single arm: This involves using a single dumbbell and lifting it with one arm. When both arms are exercised in this unilateral manner, it can help to ensure that the arms perform the same amount of work and any excessive muscle imbalances are reduced. For example, in a standard barbell bench press, the right arm may perform 55% of the work and ...
Another Greek, the physician Galen, described strength training exercises using the halteres (an early form of dumbbell) in the 2nd century. Ancient Greek sculptures also depict lifting feats. The weights were generally stones, but later gave way to dumbbells. The dumbbell was joined by the barbell in the later half of the 19th century.
Supine dumbbell curl: To lay down supinely on a flat bench, with a dumbbell in each hand using the neutral grip (two palms facing each other). And hang down both arm until enough tension is imposed on the shoulder. Simultaneously raise the dumbbells while supinating the wrists until biceps are fully contracted. Then drop the dumbbells to the ...
This upper-body lift workout led by Denise and Katie Austin has dumbbell moves like curls and presses and strength training exercises for toned arms. This upper-body lift workout led by Denise and ...
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