A single-joint exercise & eccentric exercise, using dumbbells with a supinated grip, lying on one’s back, over a flat bench, bilateral (simultaneously).
Considered a chest exercise, with the following muscle group:
- targeted: pectorals
- secondary: deltoids (anterior deltoid) and forearms (forearm flexors)
Level: beginner.
Exercise grading: A (not S because of the resistance curve: the contraction at the top of the movement is low).
A free-weight alternative to the machine fly.
A.k.a.: bilateral lying supinated dumbbell chest fly
Execution technique videos
Animation
man (above)
Live Action
