Dumbbell Fly

An isolation exercise that stretches and targets the inner chest.

Beginner-Intermediate · Recommended Sets: 3 sets x 12-15 reps · Inner Chest, Lower Chest

Dumbbell Fly — Points to Check Today

  • Keep the elbow angle fixed — If you straighten your arms on the way down, it becomes a press, not a fly. (Straightening the arms on the way down so it turns into a press)
  • Keep the weight light — Too heavy and you can injure your shoulder in the stretched position. (Letting the shoulder collapse in the stretched position with heavy dumbbells)
  • Only go as far as the chest stretch — Lowering too far puts heavy strain on the front of the shoulder. (Lowering all the way to the bottom so the front of the shoulder pulls)

Dumbbell Fly — How to Do It / If You're New

  1. Lie on a bench and lift the dumbbells over your chest with your palms facing each other.
  2. Keeping your elbows 'fixed' at a slightly bent angle, lower the dumbbells slowly out to the sides as if tracing a big arc.
  3. Lower until you feel a good stretch in your chest (around chest level) and pause briefly.
  4. Maintaining the same elbow angle, trace the arc back to the start as if squeezing your chest together.