Dumbbell Fly
An opening-closing movement that isolates the chest through a deep stretch.
- Sets
- 3
- Reps
- 10-12
- Rest
- 90 s
- Difficulty
- Intermediate
Free WeightsSecondary muscles: Shoulders
Demonstration
Targeted Muscles
How to Perform
- 01Lie on your back and hold the dumbbells overhead with palms facing each other.
- 02With a slight bend in the elbows, lower your arms out to the sides in a wide arc.
- 03When you feel the stretch in your chest, bring the arms back along the same arc.
Form Tips
- Keep the weight light; this is an isolation exercise, not ego lifting.
- Keep the elbow angle fixed throughout the movement.