Dumbbell fly
The dumbbell fly is an isolation exercise that targets the pectoral muscles. It involves lying on a bench and extending the arms out to the sides with a slight bend in the elbows, then bringing the dumbbells together above the chest.
At a glance
- Area
- Chest
- Main muscle
- Pectorals
- Equipment
- Dumbbell
- Level
- Intermediate
Form tips
- Keep a slight bend in your elbows to reduce stress on the joints.
- Avoid letting the dumbbells touch at the top to maintain tension on the pectorals.
- Control the movement and avoid using momentum.
- Keep your back flat on the bench throughout the exercise.
What to watch out for
- shoulder injuries
- rotator cuff issues
- severe elbow pain
Also known as
Croci con manubri, dumbbell chest fly, dumbbell pec fly, chest fly