Exercise library
Dumbbell Fly
The dumbbell fly is an isolation exercise that stretches and works the chest through a wide arc with a light to moderate load.
DumbbellChestBeginner
- Equipment
- Dumbbell
- Focus
- Chest
- Level
- Beginner
- Suggested sets
- 3 sets of 10–15 reps.
- Muscles worked
- ChestShoulders
How to do it
- 1Lie on a flat bench holding a dumbbell in each hand above your chest, palms facing each other.
- 2Keep a slight, fixed bend in your elbows.
- 3Open your arms out to the sides in a wide arc, lowering the dumbbells.
- 4Stop when you feel a stretch across your chest, with the weights level with your shoulders.
- 5Bring the dumbbells back together over your chest and repeat.
Tips & tricks
- Think of hugging a tree — the elbow angle stays the same throughout.
- Use a lighter weight than you would for pressing.
- Control the stretch and avoid over-lowering.
Common mistakes
- Bending and straightening your elbows like a press.
- Lowering the weights too far and straining your shoulders.
- Using momentum to swing the dumbbells up.
