Equipmentdumbbell
Difficultyintermediate
pectoralschest
Dumbbell Fly
The dumbbell fly is a chest exercise performed lying on a bench, using dumbbells to stretch and contract the pectoral muscles through a wide arc motion.
Step-by-Step Form & Technique
- 1.Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- 2.Extend your arms straight up over your chest, with a slight bend in your elbows.
- 3.Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- 4.Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
- 5.Repeat for the desired number of repetitions.
Secondary Muscles
shoulders
Track Dumbbell Fly in RepEight
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