Exercises
Dumbbell Fly form guide
Middle chestHomeGymDumbbells, Bench

Dumbbell Fly

Works your chest with help from front delts.

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A few questions, about a minute. No account needed.

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How to do it

  1. 1Lie on a flat bench holding the dumbbells over your chest, palms facing each other.
  2. 2Keep a soft bend in your elbows.
  3. 3Open your arms wide in an arc until you feel a stretch across your chest.
  4. 4Squeeze your chest to bring the dumbbells back together over your chest.

Muscles worked

Front
Back
ChestFront delts

Get it right

  • Same small elbow bend the whole rep
  • Stop at a comfortable stretch
  • Light weight, slow lowering

Avoid this

  • Bending the elbows into a press
  • Dropping the weights below the bench
  • Going too heavy