Dumbbell Fly
Muscle Groups: Chest
Dumbbell Fly focuses on Chest, with Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Fly with proper form and technique.
- 1
Grab a pair of dumbbells with an overhand grip and lie face up on a flat bench. Extend arms out to sides so that they are parallel to the ground and dumbbells are at chest level.
- 2
In a controlled motion, raise arms so that palms are facing each other and dumbbells are directly over chest. Pause and squeeze chest muscles together at top of movement. Slowly lower the dumbbells in an arc down and away from your body. Once the dumbbells are almost in line with chest, reverse the movement back to the starting position.
Tips for Success
These tips will help you perform Dumbbell Fly safely and effectively while maintaining proper form.
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Make sure to keep a slight bend in the elbows throughout the movement.
Secondary Muscles
While Dumbbell Fly primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Fly, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Fly, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
