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Exercise Library / Dumbbell Fly

Dumbbell Fly

The dumbbell fly opens your arms wide and brings them together, which stretches and strengthens the chest.

Strength Training

What this exercise does

The dumbbell fly opens your arms wide and brings them together, which stretches and strengthens the chest. It is a lighter-weight move: the effort is in the control.

At a glance

Body part
Chest
Muscles worked
Chest
Experience
Intermediate
Equipment
Dumbbells, Bench

How to do it

  1. Lie on a bench with a dumbbell in each hand, arms straight above your chest and palms facing each other.
  2. Bend your elbows slightly and keep that bend throughout.
  3. Lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
  4. Bring the weights back up in the same arc, as if hugging a barrel.
  5. Do 8 to 12 reps with light weights.

Common mistakes

  • Using too heavy a weight.
  • Straightening and bending the elbows during the move.
  • Lowering too far, overstretching the shoulders.

Make it easier or harder

Make it easier

Use the lightest weights, or do the move on the floor so your arms stop at the ground.

Make it harder

Slow the lowering, or use a slight incline.

Keep it safe

Keep the weights light and the range comfortable. If your shoulder feels strained at the bottom, stop sooner.

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