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Exercise guide
Dumbbell Fly
An isolation exercise that stretches and contracts the pectorals through a wide arc of motion.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- 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.
Technique cues and common mistakes
- Keep a consistent bend in the elbows throughout.
- Do not let the dumbbells go too low.