EXERCISE GUIDE
Dumbbell Fly
Open and close both arms on a flat bench while keeping a soft, steady elbow bend.
01Muscles used
Main muscles
- Pectoralis major
Assisting & stabilizing muscles
- Anterior deltoids
- Biceps and triceps (elbow stability)
- Forearm muscles (grip and wrist support)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Support your head, shoulders and hips on a stable flat bench, with both feet planted. Hold light dumbbells above your chest, palms facing each other.
- Inhale and slowly open both arms to the sides, keeping a soft elbow bend.
- Stop within a comfortable, controlled shoulder range. Do not aim to lower deeper than chest or shoulder height.
- Exhale and bring the arms together along the same arcs. Do not let the weights collide.
04Technique cues
- Keep elbow bend nearly constant instead of turning the movement into a press.
- Move both arms evenly and keep your head, shoulders, hips and feet stable.
05Cautions
- Avoid pain or a strong stretch at the front of the shoulder. Reduce load or depth if control is difficult.
- Finish under control and use a spotter for handoff if needed. Do not throw the weights aside or sit up abruptly with arms open.