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Dumbbell Fly
Chest
Dumbbells + bench
Beginner
Pectorals
Dumbbell Fly
The dumbbell fly trains the chest through its widest arc of motion, providing a deep pectoral stretch that pressing movements don't replicate. It's the classic pec isolation exercise.
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Form Guide
Step-by-step: Dumbbell Fly
1 Lie flat on a bench, dumbbells above your chest, slight bend in the elbows. 2 Open your arms wide in a controlled arc until you feel a deep chest stretch. 3 The bend in your elbows does not increase during the movement. 4 Squeeze the chest to bring the dumbbells back up in the same arc. 5 Do not touch the dumbbells at the top — keep tension on the pecs.
Common Mistakes
What most people get wrong
Bending the elbows too much: turns it into a press. Going too heavy: loss of form and shoulder stress increase significantly.
Programming
How to program the Dumbbell Fly
3 sets of 10–15 reps as a chest finisher. Best paired after heavy pressing. The stretch is the primary benefit — prioritize range of motion over load.
Alternatives
Exercises to swap in
FAQ
Frequently asked questions
What muscles does the Dumbbell Fly work?
Primary muscles: Pectorals. Secondary muscles: Front delts.
What equipment do I need for the Dumbbell Fly?
Dumbbells + bench
What are good alternatives to the Dumbbell Fly?
Good alternatives include: Cable Fly, Incline Dumbbell Press, Barbell Bench Press, Push-Up.
Is the Dumbbell Fly good for beginners?
Yes — the Dumbbell Fly is a beginner-friendly exercise. Focus on form over load when starting.
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