Dumbbell Fly

Muscles Dumbbell Fly Works

Main muscleLower the dumbbells out to your sides in a wide arc, then bring them back together over your chest. The main muscle driving this movement is your pecs. Your pecs pull your upper arms inward and bring the dumbbells back over your chest.

Supporting musclesYour front delts help guide your arms forward, and your biceps help hold your elbow angle steady.

How it should feelAs you open the dumbbells out, your chest should stretch wide. As you bring them back together, the center of your chest should squeeze inward.

Signs you're offIf your elbows fully straighten, your elbows and shoulders may take too much stress. If your elbows bend too much, the movement turns into more of a press.

Remember thisKeep a soft bend in your elbows and move the dumbbells in a wide arc over your chest.

Muscles used

• Pecslarge chest muscles covering the front of the chest
• Front deltsfront of the shoulders
• Bicepsfront of the upper arms

Setting Up for Dumbbell Fly

Setup orderSet up a flat bench → Place matching dumbbells beside the bench within reach

• Flat bench

  Set it like thisUse a flat bench and place two matching dumbbells beside it.

  How to checkThe bench should be flat, and both dumbbells should be within reach from a seated position.

• Pair of dumbbells

  Set it like thisPrepare two dumbbells of the same weight.

  How to checkMake sure the weight labels match on both dumbbells.

Watch out forAvoid using an angled bench, mismatched dumbbells, or dumbbells placed where you need to twist to reach them.

Stance for Dumbbell Fly

Foot widthLie on the bench and place both feet comfortably on the floor.

Where your weight goesKeep your hips and upper back on the bench, and keep both feet firmly on the floor.

Upper body positionLie so the dumbbells can start steady above your chest.

Why it mattersIf your body shifts, it becomes harder to open and close the dumbbells steadily, and your shoulders may feel more stress.

How to Grip for Dumbbell Fly

Grip typeHold one dumbbell in each hand, with your palms facing each other.

Grip widthHold the center of each dumbbell handle so both ends are left evenly.

How hard to gripPlace the dumbbells in the middle of your palms, and keep the backs of your hands in line with your forearms.

The Key Point for Dumbbell Fly

Keep your elbows slightly bent and fixed, then spread the dumbbells to the sides of your chest and bring them back up.

Think of it like thisThe feeling of keeping the elbow angle exactly as it is.

Before the fixIt feels like an arm workout as my elbows straighten and bend.

After the fixThe chest stretches out and tightens, and the dumbbell moves stably.