Dumbbell Fly
Quick answer
Dumbbell Fly is a beginner isolation dumbbell exercise that mainly works the chest.
Written by the GymStreak coaching team
Muscles worked
Primary
How to do Dumbbell Fly
- 1
Lie down face up on a flat bench. Hold a dumbbell in each hand and extend your arms directly above your chest with your palms facing each other, dumbbells together and arms slightly bent. This is your starting position.
- 2
With a slight bend in your arms ( prevents bicep tendon stress ), slowly begin to lower your arms in a sideway wide arc until you begin to feel stretch in your chest.
- 3
After a brief pause, slowly return to the starting position, focusing on contracting your chest muscles.
Form cues
- The movement of the arms should only occur at the shoulder joint.
- Perform the reps slowly and in a controlled manner.
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