Dumbbell Fly
A flat-bench isolation movement where the arms sweep out and together in a wide arc, stretching and working the chest.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench holding dumbbells above the chest with palms facing each other and a slight bend in the elbows.
Keeping the elbow bend fixed, open the arms out to the sides in a wide arc.
Lower until you feel a stretch across the chest, roughly level with the torso.
Squeeze the chest to bring the dumbbells back together over the chest.
Stop just before the dumbbells touch to keep tension.
Breathing: Inhale as the arms open, exhale as you bring them together.
Coaching tips
Hug a big tree
Elbows stay soft and fixed
Lead with the chest, not the hands
Common mistakes
Bending the elbows so it becomes a press
Going too heavy and overstretching
Lowering below the level of the torso
Safety notes
Use moderate loads; the long lever puts high stress on the shoulder at the bottom.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.