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Dumbbell Fly


Dumbbell Fly
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Biceps, Lats, Lower Back, Shoulders

Abs, Traps

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Chest 

Dumbbell Fly Overview  

The dumbbell fly is a great exercise for targeting the chest muscles. This move can be done with a variety of weights, making it perfect for both beginners and experienced lifters alike.

The dumbbell fly is often referred to as a classic movement because the purpose of the exercise is to isolate your chest for aesthetic reasons. Although the movement can be used to build a stronger bench press, it is not usually considered an increase in performance.

This movement is best used for traditional chest exercises in bodybuilding style.

How To Do It?

  1. Grab the dumbbells from the floor with a neutral grip.
  2. Place the dumbbells at your hip crease and then sit down on the bench.
  3. Once you are in position, lie back and hold the dumbbells near your chest. After you have gotten into position, take a deep inhale and press the dumbbells to lock out at the top.
  4. Retract your shoulders and unlock your elbows. The dumbbells will be slowly lowered laterally, while you keep the angle at the elbow.
  5. When the dumbbells reach chest height, you can reverse the movement by pressing your pecs together.
  6. Do not allow the dumbbells to touch the floor. Continue the exercise until you are satisfied.

Dumbbell Fly Tips

  1. As you complete the exercise, imagine that you are trying to hug a tree.
  2. Do not squeeze the dumbbell handles too tightly as this can cause over-recruitment of the forearms, biceps, and reduce activation of your pecs.
  3. To maintain constant tension in the targeted muscle groups, avoid touching the dumbbells or banging them together at the top.
  4. Keep your elbows slightly bent and don't lower your weight so that you feel any pressure or pain at the front of your shoulder joint.
  5. If you feel pain in the shoulder joint, especially at the front, make sure your shoulder blades are slightly pulled back and keep your shoulder girdle "packed".
  6. Your feet should be flat on the ground. You can focus on activating your pecs and keeping your elbows bent.
  7. Keep your abdominal muscles tight and your lower back from arching too much.

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