CHEST · ISOLATION
Dumbbell Fly
A dumbbell fly that trains the chest with a wide controlled arc.
Primary musclesChest
Secondary musclesFront delts
EquipmentDumbbells, Bench
DifficultyIntermediate · Horizontal Adduction
How to perform
- Lie on the bench with dumbbells above the chest and soft elbows.
- Open the arms gradually while maintaining the elbow position.
- Bring the dumbbells back together using the chest.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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