Dumbbell fly

Main muscle🎯 Pectorals
Equipment🧰 Dumbbell
Area🫁 Chest
step by step5

How to do it step by step

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight up over your chest, with a slight bend in your elbows.
  3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
  4. Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
  5. Repeat for the desired number of repetitions.

Similar exercises

Barbell bench pressBarbell incline bench pressBarbell decline bench pressDumbbell bench pressDumbbell incline bench pressDumbbell incline fly

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

See all 141 exercises ↗