Dumbbell Fly
Primary musclesChest
EquipmentBench، Dumbbells، Full Gym
Level—
Suggested3 × 8–12
Overview
The Dumbbell Fly is a strength training exercise that mainly works the pectoralis major, the chest muscle. It is an isolation movement, so it places the emphasis on the chest with very little help from other muscles. People often use this exercise in chest-focused workouts to build chest definition, strength, and flexibility.
How to do it
- 1
Lie flat on a bench.
- 2
Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- 3
Raise your arms straight above your chest, keeping a slight bend in your elbows to reduce joint strain.
- 4
Lower the dumbbells slowly in a wide arc, keeping the slight bend in your elbows. Move your arms outward and downward until they are level with your chest or slightly below.
- 5
Aim to feel a stretch in your chest muscles, but do not overstretch or reduce shoulder stability.
- 6
Bring the dumbbells back up along the same arc by squeezing your chest muscles and returning to the starting position.
Muscles worked
Target
Pectoralis Major، Sternal
Synergists
Pectoralis Major، Clavicular، Deltoid، Anterior، Biceps Brachii
Stabilizers
Brachialis، Triceps، Wrist Flexors
