Dumbbell Fly

Outer chest line
Dumbbell Fly gif

Coach's Tips

By changing the angle of your arm, you can target upper, lower and middle part of your chest.

How to Dumbbell Fly

Starting Position

1. Stand in the middle of a flat bench with a dumbbell in each hand. Your palms should be facing each other.

2. Step back a few steps and keep your arms straight, your core engaged and your shoulders down and back.

Proper Form

1. Inhale, and while keeping your arms straight, slowly lower the weights out to the sides until your upper arms are parallel to the floor.

2. Exhale and press the weights back up to the starting position.

Breathing Technique

1. Inhale while lowering the weights and exhale while pushing them back up.

2. Don_ hold your breath.


1. Keep your back flat against the bench, your arms straight and your shoulder blades retracted throughout the entire movement.

2. Don_ arch your back or swing the weights.

3. Don_ lock your elbows at the top of the movement.

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