Dumbbell fly
Also called chest fly, flat fly
- Works
- Chest · pectoralis major
- Front of the shoulder · anterior deltoid
- Needs
- Dumbbells, bench
Setup
Lie on a flat bench with a light dumbbell in each hand, arms straight above your chest, palms facing each other. Bend your elbows a little and keep that bend.
Steps
- Open your arms out to the sides in a wide arc.
- Stop when your hands are about level with your chest.
- Bring the dumbbells back together along the same arc.
Breathing
Breathe in as you lower. Breathe out as you lift.
Where you feel it
Across your chest, with a stretch at the bottom.
Common mistakes
- Using a weight so heavy the arms bend and it becomes a press.
- Lowering past chest level.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if the front of your shoulder aches at the bottom.