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Pronated Grip Incline Dumbbell Fly

How To Do A Pronated Grip Incline Dumbbell Fly Exercise Demonstration Video and Guide

The Pronated Grip Incline Dumbbell Fly is an excellent exercise that primarily targets the chest, while also hitting the anterior deltoids on the front of the shoulders.

For some people, using a palms facing forward pronated grip instead of a neutral grip, can give a better stretch at the bottom of the lift.

To get started:

  1. Lie face up on an incline bench, while holding a pair of dumbbells with your arms straight over your chest, and your palms facing forward.
  2. Lower the dumbbells down and out to your sides, with your elbows slightly bent, until the dumbbells are inline with your chest.
  3. Pause and squeeze your chest muscles, then reverse the movement back to the starting position.
  4. Repeat.

Neutral Grip Variation

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Question For You:

  • Have your ever tried the pronated grip incline dumbbell fly?
  • Which exercise demonstration do you want to see next?

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