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EXERCISE PDF

Dumbbell Fly

Open and close both arms on a flat bench while keeping a soft, steady elbow bend.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Dumbbell Fly: English PDF page 1 of 2
Dumbbell Fly: English PDF page 1 of 2
Dumbbell Fly: English PDF page 2 of 2
Dumbbell Fly: English PDF page 2 of 2

Review the movement

Start: support the weights above your chest with soft elbows
Start: support the weights above your chest with soft elbows
Open: stop within a controlled shoulder range
Open: stop within a controlled shoulder range

Muscles used

Main muscles

  • Pectoralis major

Assisting & stabilizing muscles

  • Anterior deltoids
  • Biceps and triceps (elbow stability)
  • Forearm muscles (grip and wrist support)

How to perform

  1. 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.
  2. Inhale and slowly open both arms to the sides, keeping a soft elbow bend.
  3. Stop within a comfortable, controlled shoulder range. Do not aim to lower deeper than chest or shoulder height.
  4. Exhale and bring the arms together along the same arcs. Do not let the weights collide.

Cautions

  • 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.
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