Dumbbell Fly
ChestStrengthBeginnerDumbbells
An isolation exercise that stretches and contracts the pectorals through a wide arc of motion.
How to do it
- Lie flat on a bench with dumbbells held above your chest, palms facing each other.
- With a slight bend in the elbows, lower the dumbbells out to the sides.
- Return to the start by squeezing your chest.
- Repeat.
Tips
- Keep a consistent bend in the elbows throughout.
- Do not let the dumbbells go too low.
Muscles
Primary: Chest
Secondary: Front deltoid
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Variations
Machine Chest FlyChest fly machine · Beginner
Cable FlyCable · Intermediate
Incline Dumbbell FlyDumbbells · Intermediate
Decline Dumbbell FlyDumbbells · Intermediate
Pec DeckPec deck · Beginner
